Workout Schedule for Body-Builders
Day 1 – Upper Body
For the following exercises, begin with two sets of 10-12 reps each.
• Dumbbell press
• Standing barbell military press
• Lying tricep press
• Side lateral raise
• Preacher curls
• Seated dumbbell curl
• Dumbbell rows
• Dumbbell shrugs
For the following exercises, begin with two sets of 10-12 reps each.
• Dumbbell press
• Standing barbell military press
• Lying tricep press
• Side lateral raise
• Preacher curls
• Seated dumbbell curl
• Dumbbell rows
• Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
• Pec deck butterflys
• V-bar pushdowns
• Lat pulls with pulley machine
• V-bar pushdowns
• Lat pulls with pulley machine
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