Bodybuilding (nr4): full body . 5 days/Week

This program will help you to have a great body

8-week bodybuilding workout.

5 gånger/ veckan.

5 days/ Gym

2 days/ Home

Click on each exercise to see pictures !

Klicka på varje övning för att se bilder !

Day 1: Chest

1.Barbell chest press 3*8

2.Incline dumbbell press    3*8

3.Cable incline bench 3*8

4.Decline dumbbell 3*8

5.Chest  cable crossover 3*8

6.Parallel dips 3*8

7.Seated cable press 3*8

8.Standing calf raise     3*12

9.Seated calf raise    3*12

Day 2: Quads: Leg

1.Squat barbell 3*8

2.Squat front barbell 3*8

3.Hack squat smith   3*8

4.Lunges dumbbell 3*8

5.leg press single leg 3*8

6.Leg extension 3*8

7.Cardio cycling         15 mins

8.Cool down and Stretching.  10 mins

Day 3  Shoulder: Axlar

1.Seated overhead barbell press 3*8

2.Barbell back shoulder press 3*8

3.shoulder dumbbell press 3*8

4.Dumbbell side raise one arm 3*8

5.Cable lateral raise   3*8

6.Front dumbbell raise 3*8

7.dumbbell reverses incline 3*8

8.reverses fly machine 3*8

cool down and Stretching.  3*8

…………………………………………………..

Day 4: Home workout

Bodybuilding poses 20 mins

Day 5: Back and Hamstring:

1.bent over barbell row 3*8

2.Deadlift barbell wide grip 3*8

3.Lat Pulldown Wide grip 3*9

4.Dumbbell row one arm 3*8

5.Standing lat pushdown 3*8

6.Lying leg curl 3*8

7.Seated leg curl machine 3*8

8.Lunge dumbbell on bench 3*8

9.Standing hamstring machine 3*8

Day 6: Arm  

1.Triceps lying dumbbell   3*8

2.Triceps pushdown cable 3*8

3.Triceps cable overhead    3*8

4.Bench dips  3*8

5.Biceps barbell standing 3*8

6.Biceps barbell preacher 3*8

7.Curl hammar . 3*8

8.Cable biceps standing  3*8

9.Wrist dumbbell  3*12

10.Hand Stretching.    5 mins

Day 7: Cardio

1.power walk 45 min

2. Bodybuilding poses 20 mins

SSPJSSM journal of Sport Sciences and Medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

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