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My Bodybuilding Routine for Building Size (Increase weight with each set) Your final set should be 80% of your max lifting capability. Each set should be about five reps. Use a partner, or a Smith machine if all possible. A partner can give you great motivation to push out that last rep, and can prevent you from becoming a squashed pancake.
Day 1--Chest and Abs *Flat bench - 5 sets *Incline bench - 5 sets *Dumbell flys - 5 sets *Ab crunches - 3 sets (Your own fitness level will tell you how many) *Side latterals with weights (great for those love handles) Day 2--off Day 3--Shoulders and Calves *Side shoulder raises (use less weight on front and side shoulder raises.) *Front shoulder raises *Military press *Shoulder shrugs *Standing calve raises with weights (Be sure to get a good stretch at the top and bottom. Quality not quanity is what we are looking for.) Day 4--off Day 5--Biceps and Triceps *Standing curls (Dumbells) *Preacher curls (dumbells) *Standing curls (straight bar) *Cable curl (if possible) *Standing tricep extentions (with curl bar) *Tricep push downs (with cables. If you are working at home, just grab a chair, and have someone push down on your shoulders as you push up. Tricep extensons (with barbells) Day 6--legs *Squats (a simple change in the position of the legs will alter the muscles being worked.) *Hack squats *Leg extenions *Leg curls *Lunges Day 7--off Keep a book of the weight you are lifting per week. Try to increase the weight slowly from week to week. Your muscles will adapt and grow stronger as the weight increases. If you have the time, check out some of these great links. Thanks for checking out my website, and always stay strong,stay lean, and keep your mind and body clean. |
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