Bodybuilding6: 5 days/ week

8 weeks Gym challenge, To be bodybuilder.

5 days workout in Gym

2 days workout in Home.

5 gånger i veckan

Build bigger muscles

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

Day 1:

Chest/ Calf

1.Seated machine press  3*9

2.Incline barbell chest press  8-8-8-6

3.Barbell chest press   3*9

4.Incline dumbbell fly   3*9

5.Cable crossover up 3*8

6.Seated calf raise  3*12

7.Standing calf raise   3*12

8.Calf leg press  3*12

Stretch  5 min    

Day 2:

Back/ neck

1.Lat pulldown opposite grip  3*9

2.Barbell row reverse   3*9

3.Dumbbell row one arm 3*9

4.Rowing row close grip  3*9

5.Deadlift barbell wide grip  3*9

6.Leverage seated row    3*9

7.Neck       3*12

Stretching 5 min

Day 3:

Arms

1.Biceps dumbbell incline    3*9

2.Barbell curl standing    3*9

3.Single hand preacher dumbbell   3*9

4.Triceps cable pushdown    3*9

5.Barbell lying overhead     3*9

6.Cable one arm reverse  3*9

7.wrist barbell behind back  

8.Barbell curl opposite grep          3*12

Stretching 5 min

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Day 4 : Home exercises

Bodybuilding figures . 20 min

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Day 5: Leg/Abs

1.Extension machine  3*9

2.leg press         3*9

3.Hack machine   3*9

4.Deadlift barbell  3*9

5.Squat  barbell    3*9

6.Lying hamstring machine  3*9

7.Hamstring standing machine 3*9

8.Abs

Stretching 5 min

Day 6: Shoulder

1.Smith shoulder press  3*9

2.Fly machine reverse  3*9

3.Smith shoulder back 3*9

4.Side raise dumbbell  3*9

5.Front raises barbell 3*9

6.Shoulder press dumbbell 3*9

7.Shrug machine  3*9

8.Abs  5 min

Stretch 5 min

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Day 7 : Cardio

Cardio power walk  45 minutes

Stretching  10 min.

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SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  

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