Bodybuilding (nr3): full body . 5 days/Week

8 weeks challenge, 6 days a week. More cutting more muscle.

6 month before competition

5 gånger i veckan.

Rest : 90 sec

Click on each exercise to see pictures

Klicka på varje övning för att se bilder


Day 1: Chest + Calf.

1.push up                 3*20

2.Chest press barbell * Dumbbell chest press        3*12 reps

3.Chest  smith machine incline * Chest dips machine       3*12 reps

4.Chest dumbbell fly * Low cable crossover         3*12 reps

5. Incline Cable fly * Cable crossover               3*12 reps

6.Calf raise smith Machine * Seated calf raise        3*12 reps

7.Calf leg press machine * tibialis anterior with  resistance band   3* 12 reps

8.Stretch          10 mins

Day 2: Leg + Abs

Warm up            5 mins

1.Squat barbell Leg extension machine        3*12

2.Squat front barbell * Adductor machine        3*12

3.Leg press machine * Abductor machine        3*12

4.Deadlift barbell Deadlift dumbbell                3*12

5.Lunges dumbbell Hip bridge barbell         3*12

6.Stretch     10 mins

Day 3 : Back + Hamstring

Warmup       5 minutes

1.Lat Pulldown Wide grip * Seated cable row 3*12 reps

2. Lat pulldowns back     * Leverage high row 3*12 reps

3.T bar * Pull ups   3*12

4.Deadlift barbell wide grip 3*12 reps

5.Lying leg curl * Butt blaster machine 3*12 reps

6.Seated hamstring machine * Reverse hyperextension 3*12 reps

7.Standing hamstring machine   3* 12 reps

8.Stretch          10 mins

……………………………….

Day 4 : Home workout

1.Bodybuilding poses 20 mins

2.Power walk 45 mins

…………………………..

Day 5: Shoulder + Neck

Warmup          5 minutes

1.Shoulder behind neck smith * Dumbbell shoulder press    3*12 reps

2.Smith military press * Machine press                 3*12

3.Seated cable press * Shoulder shrug barbell back         3*12

4.Front dumbbell raise *  Dumbbell side raise 3*12

5.Dumbbell reverse raise * Cable reverse raise    3*12

6.Neck front and back muscles                              3*12

7.Stretch          10 mins

Day 6: Arm muscles

Warm up            5 mins

1.Biceps barbell standing * Cable biceps standing  3*12

2.Biceps barbell preacher * Alternative incline dumbbell  3*12

3.Curl hammar * Reverse barbell curl          3*12

4.Triceps pushdown cable * Lying dumbbell      3*12

5.Triceps barbell press  * Triceps cable overhead        3*12

6. Triceps kickback dumbbell 3*12

7.Wrist dumbbell  *    wrist barbell behind back        3*12

8.Stretch     10 mins


Day 7:

Cardio power walk  45 minutes

Stretch 10 min

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  

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