Category Archives: Natural Exercise

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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