Bodybuilding5: 5 days/ Week

5 gånger i veckan

5 days workout in Gym and 2 days workout in Home.

6 weeks workout plan for bodybuilder.

This session will help you to become a bodybuilder!

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

DAY 1: Chest/ Calf

1.Incline barbell bench press   3*10

2.Barbell chest press 4*10

3.Dumbbell fly             3*10

4.Dips   3*10

5.Pullover dumbbell        3*10

6.Smith machine calf .    3*10

7.Seated calf machine 3*10

8.Leg press calf 3*10

DAY 2: Shoulder

1.Seated press dumbbell 4*10

2.Dumbbell lateral raise  3*10

3.Press barbell 3*12

4.Lateral Cable raise  3*10

5.Fly machine reverse 3*10

6.Shrug dumbbell  4*10

7.Cable fly reverse  3*10

8.Abs

DAY 3: Arms

1.Rope push down           2*10  

2.Push  cable press       3*10

3.Bench press close grip    3*10

4.Bench dibs machine       3*10

5.Overhead rope tricep      3*10

6.Biceps barbell standing    3*10

7.Seated dumbbell curl     3*10

8.Spider curl dumbbell    3*10

9.Preacher arm machine      3*10

10.Former Behind back curl barbell     3*10

11.Barbell curl opposite grep     3*10

…………………………………………………

DAY 4: Active rest

Bodybuilding Figures 20 mins

Stretching  10 mins

…………………………………

DAY 5: Legs

1.Seated Leg press machine 3*10

2.Lying (Inverted) leg press.    3*10

3.Hamstring lying machine    3*10

4.Hamstring seated machine   3*10

5.Squat 4*10

6.Standing hamstring machine 3*10

7.Deadlift barbell 4*10

8.Leg extension machine 3*8

………………………………………………..

DAY 6 Back:

1.Lat pulldown opposite  grip     4*10

2.Dumbbell row one arm         3*10

3.Bent over barbell row            3*10

4.T bar                                      3*10

5.Seated cable rows     3*10

6.Dumbbell row incline bench  3*10

7.Standing lat pushdown           3*10  

8.Row machine seated   2*10

9.Neck    3*10

DAY 7: Active rest

1.Power walk 45 mins

2.Figures 20 min

3.Cool down and stretching. 10 mins

SSPJSSM journal of sport sciences and medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

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