close-grip-bench-press

Week One to Three Exercises

index Week One to Three Exercises
index 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.

index Week One to Three Exercises
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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