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Mark Thompson
Dec 11, 06 - 5:16 PM |
Great Bodybuilding Workout Plan!
Monday (45-60 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Abdominals Crunches 4 sets 25-30 reps Hanging Leg Raises 4 sets 25-30 reps Standing Bent-Over Twists 2 sets 50 reps Chest Bench Press (warm up) 1 set 15 reps Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps Dumbbell Fly 4 sets 10, 8, 8, 6 reps Incline Press 4 sets 10, 8, 8, 6 reps Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps Decline Bench Press 4 sets 10, 8, 8, 6 reps Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps Machine Flys 2 sets 15-20 reps Triceps Dips Behind Back 5 sets 10 reps Triceps Pushdowns 4 sets 8-10 reps Rope Extensions 4 sets 8-10 reps Skull Crushers 3 sets 10-12 reps Tuesday (45-60 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Abdominals Crunches 4 sets 25-30 reps Hanging Leg Raises 4 sets 25-30 reps Standing Bent-Over Twists 2 sets 50 reps Back Deadlift (warm up) 1 set 15 reps Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps Cable Rows 4 sets 10, 8, 8, 6 reps Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps T-Bar Rows 4 sets 10, 8, 8, 6 reps T-Bar Rows (negatives) 4 sets 10 reps Biceps Preacher Barbell Curls (wide grip) 3 sets 10, 8, 8 reps Preacher Barbell Curls (close grip) 3sets 10, 8, 8 reps Incline Dumbbell Curls 3 sets 10, 8, 8 reps Concentrated Curls 2 sets 10-12 reps Wednesday Day Off Thursday (45-60 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Abdominals Crunches 4 sets 25-30 reps Hanging Leg Raises 4 sets 25-30 reps Standing Bent-Over Twists 2 sets 50 reps Quads/Hams Squats (warm-up) 1 set 15 reps Squats 5 sets 10, 8, 8, 6, 6 reps Leg Press 4 sets 10, 8, 8, 6 reps Leg Extension 5 sets 10, 8, 8, 6, 6 reps Leg Curls 5 sets 8, 8, 6, 6, 4 reps Barbell Lunges 4 sets 8, 8, 6, 6 reps Friday (45-60 minutes of some type of cardio before workout) Body Part Exercise Sets Reps Abdominals Crunches 4 sets 25-30 reps Hanging Leg Raises 4 sets 25-30 reps Standing Bent-Over Twists 2 sets 50 reps Shoulders Military Shoulder Press (to front) 1 set 15 reps Military Press (to front) 4 sets 10, 8, 8, 6 reps Barbell Upright Rows 4 sets 10, 8, 8, 6 reps Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps Seated Bent-Over Dumbbell Laterals 3 sets 10, 8, 8 reps Calves Standing Calf Raises (warm-up) 1 set 15 reps Standing Calf Raises (Toes In) 3 sets 10 reps Standing Calf Raises (Toes Out) 3 sets 10 reps Seated Calf Raises 3 sets 10, 8, 8 reps Saturday Day Off Sunday Day Off |
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