Bodybuilding2: 5 days/Week

5 days a week

5 ggr i veckan

Build bigger muscles

Click on each exercise to see pictures

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Day 1,

 Legs/gluteus + Abs sides

Warm up                      5 min

1. Single leg press machine         3 sets   8 reps

2. Squat barbell                    4 sets 8 reps

3.Barbell front squat             3 sets 6 reps

4.Deadlift barbell                     4 sets 6 reps

5.Hack squat                            3 sets   6 reps

6.Adductor machine                      3 sets 8 reps

7. Leg extension machine       3 sets 8 reps

8.Back extension               3 sets 10 reps

9.Cardio cycling         15 mins      

cool down 5 min

Day 2

Biceps, Triceps,Forearms

Warm up                                  5 mins

1.Biceps single cable             3 sets 8 reps               

2.Barbell lying triceps3 sets 8 reps

3.Biceps barbell standing        3 sets 8 reps

4.Biceps preacher cable    3 st 8 reps

5.Biceps dumbbell standing             3 st 8 reps

6.Triceps cable overhead                 3 st 6 reps

7.Triceps chest press                      3 st 8 reps

8. Triceps machine press                       3 st 8 reps

9.wrist barbell behind                          3 st 15 reps

Hand Stretching.                           5 min

Day  3:Chest & Calf

2.Chest press smith machine   4 sets 8 reps

3.Incline smith machine chest press    3 sets 8 reps

4.Chest press dumbbell                  3 sets 8 reps

5.Incline dumbbell press      3 sets 8 reps

6.Chest  cable crossover   3 sets 8 reps

7.Chest lower cable standing    3 sets 8 reps

7.Seated calf raise                               3 st 12 reps

8.Calf leg press                                     3 st 12 reps

cool down and chest  Stretching.                 5min

………………………………………………………………..

Day 4: Active rest

1.Bodybuilding poses 20 mins

2. power walk 45 mins

Day  5:Back muscles and Hamstring

warm up                               5 min

1.Lat pulldown one hand        3 sets 8 reps

2.Leverage seated row machine    3 sets 8 reps

3.Bent over dumbbell row 3 set 8 reps

4.Lat pulldown opposite  grip   3 set . 8 reps

5.Dumbbell deadlift 3 sets 8 reps

6.Lying leg curl

7.Seated leg curl machine

8.Standing hamstring machine

9.Stretching 5 min



Day 6

Shoulder & neck + Abs

Warm up                                                         10 min

1.Single hand lateral raise dumbbell    3 sets 8 reps

2.Smith machine behind shoulder        3 sets 8 reps

3. Shoulder machine press             3 sets 8 reps

4. Seated single dumbbell  3 sets 8 reps

5.  Seated barbell press . 3 sets 8 reps

6.Bent over cable reverse   3 sets 8 reps

7.Dumbbell shrug           3 sets 8 reps

8. Abs training                             5 min

cool down and Stretching.          5 min

…………………………………………………..


Day 7                                

1.Power walk treadmill  45 mins

5.Stretching     5 mins


SSPJSSM Journal of Sport Sciences and Medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

http://swedishscientificpublications.com/sspjssm/

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