Monthly Archives: September 2013

Back_extension

Week Seven to Twelve Exercises

Monday – Chest
Exercise Sets Reps
Flat Bench Dummbble Press 3 12,10,8
Incline Bench Press 3 12,10,8
Decline Bench Dummbble Press 3 12,10,8
Flat dumbal Fly 3 12,10,8
Incline dumbal Fly 3 12,10,8
Close Grip Incline Bench Press 2 12,10
Pull Over 3 12,10,8
 
Tuesday – Back
Exercise Sets Reps
Lats Machine Out Side Grip 3 12,10,8
T Bar Out Side Grip 3 16,12,10
Seated Cable Rowing 3 12,10,8
Nee Band Pull Down 3 12,10,8
One Arm Dumbbell Rowing 3 12,10,8
Straight Leg Deadlifts 3 10,8,6
 

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Wednesday – Biceps
Exercise Sets Reps
Dumbbell Barbell Curl 3 12, 10, 8
Barbell Rod Curl 3 12, 10, 8
Preacher Zig-Zac Rod 3 12, 10, 10
Concentration Curl 3 10, 8, 6
Incline Bench Dumbbell Curl 3 10,8,6
Dumbbell Preacher Curl 3 10,8,6
Note for Biceps
Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs.
Thursday – Triceps
Exercise Sets Reps
Pully Pushdowns 3 12,10,8
Close Grip Bench Press 3 12,10,8
Over Head Extension 3 12,10,8
Lying Tricep Extension 3 12,10,8
Rope Pulldowns 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Friday – Shoulders
Exercise Sets Reps
Shoulder Front Rod 3 12, 10, 8
Shoulder Back Rod 3 12, 10, 8
Military Dumbbell Press 3 12, 10, 8
Back Dumbbell Press 3 12, 10, 8
Front Dumbbell Raises 3 12, 10, 8
Side Dumbbell Raises 3 12, 10, 8
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8
Notes
None.
 
Saturday – Legs + Calfs
Exercise Sets Reps
Squat 4 10,8,6
Leg Extension 3 12,10,8
Leg Curl 3 12,10,8
Leg Press 3 12,10,8
Standing Calf Raise 4 15, 12, 10, 8
Donkey Calf Raise 3 12, 10, 8
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week_four_six_natural_Exercises

Week Four to Six Exercises

Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves “natural” bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the “freakish” reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.
 

Monday – Biceps & Triceps
Exercise Sets Reps
Preacher Zig-Zac Rod 3 12, 10, 10
Barbell Rod Curl 3 12, 10, 8
Incline Bench Dumbbell Curl 3 10,8,6
Pully Pushdowns 3 12,10,8
Close Grip Bench Press 3 12,10,8
Lying Tricep Extension 3 12,10,8
 
Tuesday – Chest & Back
Exercise Sets Reps
Incline Bench Press 3 12,10,8
Flat dumbal Fly 3 12,10,8
Decline Bench Press 3 12,10,8
Pull Over 2 12,10
Lats Machine Out Side Grip 3 16,12,10
Dumbbell rowing 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Wednesday – Shoulders
Exercise Sets Reps
Military Dumbbell Press 3 12, 10, 8
Back Dumbbell Press 3 12, 10, 8
Shoulder Front Rod 3 12, 10, 8
Shoulder Back Rod 3 12, 10, 8
Front Dumbbell Raises 3 12, 10, 8
Dumbbell shrug 3 12, 10, 8
Dumbbell Lateral Raise 3 12,10,8
 
Thrusday – Biceps & Triceps
Exercise Sets Reps
Preacher Zig-Zac Rod 3 12, 10, 10
Barbell Rod Curl 3 12, 10, 8
Incline Bench Dumbbell Curl 3 10,8,6
Pully Pushdowns 3 12,10,8
Close Grip Bench Press 3 12,10,8
Lying Tricep Extension 3 12,10,8
 

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Friday – Chest & Back
Exercise Sets Reps
Incline Bench Press 3 12,10,8
Flat dumbal Fly 3 12,10,8
Decline Bench Press 3 12,10,8
Pull Over 2 12,10
Lats Machine Out Side Grip 3 16,12,10
Dumbbell rowing 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.
Saturday – Legs
Exercise Sets Reps
Squats 4 10,8,6
Leg Press 3 12,10,8
Hack Squats 3 12,10,8
Leg Curl 3 12,10,8
Standing Calf Raise 4 15, 12, 10, 8
Donkey Calf Raise 3 12, 10, 8
 

 
SUNDAY – REST DAY -

 

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close-grip-bench-press

Week One to Three Exercises

Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves “natural” bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the “freakish” reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

Monday – Chest
Exercise Sets Reps
Flat Bench Press 3 12,10,8
Incline Bench Press 3 12,10,8
Decline Bench Press 3 12,10,8
Flat Dumbbell Fly 3 12,10,8
Incline Dumbbell Fly 3 12,10,8
Pull Over 3 12,10,8
Cable Crossovers 3 12,10,8
 
Tuesday – Triceps
Exercise Sets Reps
Pully Pushdowns 3 12,10,8
Close Grip Bench Press 3 12,10,8
Over Head Extension 3 12,10,8
Lying Tricep Extension 3 12,10,8
Rope Pulldowns 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Wednesday – Back
Exercise Sets Reps
Wide Grip Pull Up 3 12,10,8
Lats Machine Out Side Grip 3 16,12,10
Cable Row 3 12,10,8
T Bar Out Side Grip 3 12,10,8
Bent Over Wide Grip 3 10,8, 6
Dumbbell rowing 3 10,8,6
 
Thrusday – Biceps
Exercise Sets Reps
Dumbbell Barbell Curl 3 12, 10, 8
Barbell Rod Curl 3 12, 10, 8
Preacher Zig-Zac Rod 3 12, 10, 10
Concentration Curl 3 10, 8, 6
Incline Bench Dumbbell Curl 3 10,8,6
Dumbbell Preacher Curl 3 10,8,6
Note for Biceps
Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Friday – Legs
Exercise Sets Reps
Squat 4 10,8,6
Leg Extension 3 12,10,8
Leg Curl 3 12,10,8
Leg Press 3 12,10,8
Standing Calf Raise 4 15, 12, 10, 8
Donkey Calf Raise 3 12, 10, 8
 
Saturday – Shoulders
Exercise Sets Reps
Shoulder Front Rod 3 12, 10, 8
Shoulder Back Rod 3 12, 10, 8
Military Dumbbell Press 3 12, 10, 8
Back Dumbbell Press 3 12, 10, 8
Front Dumbbell Raises 3 12, 10, 8
Side Dumbbell Raises 3 12, 10, 8
Dumbbell Lateral Raise 3 12, 10, 8
Bent Over Rev Fly 3 12, 10, 8
Notes
None.

SUNDAY – REST DAY -

 

Monday – Chest Exercises Images Demo

 

 

Tuesday – Triceps Exercises Images Demo

 


 
 

Wednesday – Back Exercises Images Demo

 

 

 

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week_seven_twelve

Week Seven to Twelve Exercises

Weeks 7 – 12: Split Workout with Increased Intensity

• Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
• Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
• Do sets and reps as indicated.
• Rest 60-90 seconds between the sets.
• Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Day One Upper Body

Bodypart Exercise Sets Reps
Chest Flat Dumbbell Press
Pec Dec Fly
2
1
10-12
10-12
Upper Back 1 arm dumbbell row
Seated Cable Row
2
1
10-12
10-12
Shoulders Seated dumbbell press
Dumbbell lateral raise
2
1
10-12
10-12
Traps Dumbbell shrug 2 10-15
Triceps Pushdown 2 10-12
Biceps Barbell curl 2 10-12
Forearms Barbell wrist curl 2 10-12

Workout 2: Day Two Lower Body

Bodypart Exercise Sets Reps
Quads/Glutes Smith machine squats 1 8-12
Quads Leg extension 1 10-12
Hamstrings Lying leg curl 1 10-12
Lower Back Back extension 1 20-30
Calves Standing calf raise 1 12-15
Abdominals Crunches
Reverse crunch
2
2
15-40
15-30

 

 

Repeat Same as Next Day

Workout 1: Day One Upper Body Demo of Exercise in Images:

Workout 1: Day One Upper Body Demo of Exercise in Videos:

Workout 2: Day Two Lower Body Demo of Exercise in Images:

Workout 2: Day Two Lower Body Demo of Exercise in Videos:

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WEEKS_Four_to_Six_Exercises

WEEKS Four to Six Exercises

First off, let’s talk about a workout plan. For a beginner, it is very important that you execute correct form for all exercises. This means using light weight for many reps so that you will have enough practice at the movement. Once you have become familiarized with the exercises, you can begin modifying them in such a way that you can hit the target muscle with more accuracy and precision. However, I urge that you perform all movements with strict form and light weight for the first month. Secondly, be sure that you properly warm-up and thoroughly stretch before grabbing a weight.

I recommend a 5 minute warm-up on the stationary bike or on the treadmill followed by stretching for about 5 more minutes. Once you are loose, you can begin with weight training.
Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 2 12
Hamstrings Lying Leg Curl 2 12
Upper Back Seated Cable Row 2 12
Chest Flat Bench Press 2 12
Shoulders Dumbbell press 2 12
Traps Dumbbell shrug 2 12
Triceps Pushdown 2 12
Biceps Barbell curl 2 12
Lower Back Back extension 2 12
Calves Standing calf raise 2 12
Forearms Barbell wrist curl 2 12
Abdominals Crunches 2 12

Demo of Exercise in Images:

Demo of Exercise in Videos:

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