10
FrEQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your
caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set
and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the
point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to
stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each
set.
Chest
Shoulders
Chest Press
Incline Chest Press
Seated Shoulder Press
Seated Low Rows
Standing Lateral Shoulder Raise
2-4
2-4
2-4
2-4
2-4
8-12
8-12
8-12
8-12
8-12
Body part
Exercise
Sets
reps
Day 1
Back
Arms
Seated Lat Rows
Wide Pull downs
Standing Biceps Curl
Triceps Push Down
2-4
2-4
2-4
2-4
8-12
8-12
8-12
8-12
Body part
Exercise
Sets
reps
Day 2
COMpLETE CONDITIONING
Legs
Trunk
Leg Extension
Standing Hip Extension
Leg Curl
Calf Raise
Low Back Extensions
Seated Resisted Abdominal Crunch
2-4
2-4
1-3
2-4
2-4
2-4
8-12
8-12
8-12
12-15
8-12
8-12
Body part
Exercise
Sets
reps
Day 3
ThE WOrKOUTS
