This is a weekly work out plan that I have devised to help you get started with a work out regimen. I hope this motivates you to begin w structured and focused plan to begin your journey. Or for thos of you who have already begun that journey, I hope this will give you ideas on how to develop a more well-rounded work out routine.
Monday: Chest and triceps
Chest:
1. Incline dumbbell press- 4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press- 4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies- 3 sets of 12, 10, 8 reps.
4. Cable crossovers- 2 sets of 15, 12 reps.
Triceps:
1. Pushdowns- 4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope- 3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks- 3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows- 4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions- 3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls- 4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls- 4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches- 3 sets of 50, 50, 50 reps.
2. Leg raises- 3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats- 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions- 4 sets of 15, 12, 12, 10 reps.
3. Lunges- 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings- 4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises- 4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps or triceps superset
Shoulders:
1. (Military) barbell press behind the neck- 4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals- 4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell- 3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals- 4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset with barbell curls- 4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with dumbbell hammer curls- 3 sets of 15, 12, 12, 10 reps.
I hope that this all encompassing bodybuilding plan helps you to address all parts of your body in a weekly workout.
