Bodybuilding (nr1): Full body workout.  5 days/ Week

5 times/ week

5 gånger/ veckan

Suggestion for those who want to build bigger muscles.

Click on each exercise to see pictures!

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First day; Legs / Butt + Abs sides

Second day; Biceps + Triceps + Forearms

Third day; Chest + Calf + Cardio

Fourth day; Shoulder + Neck + Abs

Fifth day;   Back muscles + Hamstring

Sixth day; Cardio   

………………………………………………………………….

Day 1:

Legs/ gluteus + Abs sides

1.Warm up                                          5 min

2.Barbell Squat                                 3 sets 12 reps

3.Leg Press                                         3 sets   8 reps

4.Dumbbell Walking lunge              3 sets 8 reps

5.Deadlift Barbell                               3 sets 8 reps 

6.Barbell Hip Thrust                          3 sets 8 reps

7.Leg Extensions machine               3 sets 10 reps      

8.Side Plank                                         3 sets 10 reps

9.Twist Dumbbell .                              3 sets 15 reps

Cool down and stretching.

……………………………………………………….

Day 2:  

Biceps, Triceps, Forearms

Warm up 5 mins

  1. Standing barbell curl                   3 sets 12 reps        
  2. Dumbbell curl incline inner         3 sets 8 reps
  3. Barbell preacher curl                    3 sets 8 reps
  4. Alternate hammer Curl                 3 sets 8 reps
  5. Cable incline triceps extension     3 sets 10 reps
  6. Barbell lying triceps extension      3 sets 8 reps
  7. Cable one arm extension              3 sets 8 reps
  8. Barbell upright row                        3 sets 10 reps
  9. Wrist curl bench palms down      2 sets 15 reps
  10. Wrist curl bench palms up             3 sets 15 reps

Cool down and stretching.                  10 min

………………………………………………………………

Day 3:  

Chest + Calf + Cardio

Warm up                                                      5 min

  1. Barbell bench press                        3 sets 12 reps
  2. Barbell bench   low incline             3 sets 8 reps
  3. Dumbbell decline press                  3 sets 8 reps
  4. Incline cable fly chest press           3 set 10 reps
  5. Seated machine chest press           3 sets 8 reps
  6. Low cable crossover                         3 sets 8 reps
  7. seated calf raise                                 3 sets 12 reps
  8. Standing calf raises                          3 sets 12 reps
  9. Calf on the leg press Machine       3 sets 10 reps
  10. Elliptical machine                            25 mins

Cool down and stretching.                        10 mins

………………………………………………………………

 Day 4: Active rest  

1.Bodybuilding poses 20 mins

—————————————

Day 5:  Shoulder + neck + Abs

Warm up                                                                  5 min

  1. Seated Barbell Shoulder Press                        3 sets, 12 reps
  2. Push barbell back shoulder press                   3 sets, 8 reps
  3. Seated Dumbbell Shoulder Press                   3 Set, 10, 8, 6 reps
  4. Machine shoulder press                                    3 sets, 8 reps
  5. Side lateral raise dumbbell                                3 sets, 12 reps
  6. Dumbbell incline Reverse Fly                           3 sets, 12 reps
  7. High pulley cable                                                3 sets, 10 reps
  8. Neck                                                                      3 sets, 12 reps
  9. Abs training                                                         5-10 minutes

Cool down and stretching.                                               5 min

………………………………………………………………

Day 6: Back muscles + Hamstring

warm up                                         5 mins

  1. Lat pulldowns back                                            3 sets 12 reps
  2. Seated cable row                                                  3 sets 10 reps
  3. Bent over barbell row                                          3 sets 8 reps
  4. Cable incline pushdown                                     3 sets 8 reps
  5. Pull ups (chins)                                                     3 sets 8 reps
  6. Deadlift barbell wide grip                                 3 sets 8 reps
  7. Lying leg curls machine                                     3 sets 8 reps
  8. Seated leg curl machine                                   3 sets 8 reps

  Cool down and stretching.                                          5 mins

…………………………………………..

Day 7:  

Power walk                          40 mins

Cool down and stretching.                    10 mins


SSP journal of sport and medicine (sspjssm)

sspjssm@swedishscientificpublications.com

REFERENCES

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