Bodybuilding7: 5 days/ week

5 days workout in Gym

2 days workout in Home.

5 gånger i veckan

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.Calf leg press 3*12

2.Calf Standing dumbell 3*12

3.Calf seated machine 3*12

4.Chest press seated machine  3*9

5.Incline smith chest press   3*9

6.Chest press smith 3*9

7.Chest  cable crossover   3*9

8.Low cable chest 3*9

9.Butterfly machine 3*9

10.Stretching    5min

Day 2

Shoulder

1.Machine press   3*9

2.Press dumbbell 3*9

3.Smith machine shoulder front  3*9

4.Dumbbell lateral raises   3*9

5.Barbell raises front 3*9

6.Crossover fly opposite 3*9

7.Raise lateral  machine 3*9

8.Shrug dumbbell (machine)   3*9

Day 3 Arms:

1.Cable curl standing 3*12

2.Preacher curl barbell 3*12

3.Incline dumbbell alternative 3*12

4. Spider curl barbell 3*12

5.Triceps lying french press 3*12

6.Overhead cable press 3*12 

7.Dips parallel 3*12

8.Machine triceps seated 3*12

9.wrist barbell behind back 3*12

10.Stretching 5 mins


Day 4:
Active rest

Bodybuilding Figures 20 mins

Stretching  10 mins

Day 5, Legs:

1.leg press seated 3*9

2.Seated Hamstring machine 3*9

3.lying Hamstring machine 3*9

4..Squat barbell   3*9

5.Hack machine  3*9

6.deadlift wide leg   3*9

7.Hamstring Butt blaster machine   3*9

8.Leg extension 3*9

9.Cycling/bike 10 mins


Day 6, Back:

1.Leverage seated row  3*9

2.T bar row   3*9

3.Seated cable row close grip  3*9

4.Dumbbell incline row  3*9

5.Lat pulldown wide grip 3*9

6.push down cable 3*9

7.Deadlift barbell 3*9

8.Lat pulldown one arm 3*9 

9. Abs 3*15

10. Neck 3*12

Day 7:

Power walk: 45 min

Figures 20 min

Cool down and stretching.


SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  



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