week_four_six_natural_Exercises

Week Four to Six Exercises

index 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.
index Week Four to Six Exercises

 

index Week Four to Six Exercises
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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