If you are looking to be classic bodybuilder, this program is perfect suggestion.
4 days a week
4 gånger i veckan.
Classic bodybuilder, fitness athletes, Bodybuilder .
C
Day 1:
Leg/ Cardio:
1.Squat barbell 5*10
2.Lunges dumbbell 3*10
3.Lying leg curl machine 4*10
4.Seated leg curl machine 3*10
5.Deadlift dumbbell 3*12
6.Leg extension 3*12
7.Standing calf raise 3*12
8.Seated calf raise 3*12
Day 2:
Chest/ triceps
1.Chest dumbbell press 3*12
2.Chest press seated machine 3*10
3.Decline barbell 3*10
4.Chest cable fly 3*10
5.Dips 3*10
6.Lying triceps + Barbell press 3*10
7.Pushdown cable + Push up close grip 3*10
8.leg crunches 3*30 sec
Day 3:
Shoulder/ Neck
1.Raise lateral machine 3*10
2.Upright row wide grip smith 3*10
3.Smith machine military press 3*10
4.Front dumbbell single raise 4*10
5.Fly machine reverse . . . 3*10
6.Dumbbell reverse fly seated 3*10
7.Barbell shoulder shrugs . . 4*10
8.Neck 3*12
Day 4:
Back/ Biceps
1.Lat pulldown 3*10
2.Lat pulldown opposite grip 3*10
3.Bent over barbell row 4*10
4.Leverage seated row machine 3*10
5.Standing rope pushdown 3*12
6.Biceps preacher machine 3*12
7.Preacher barbell close grip 3*10
8.Cable biceps standing 3*10
SSPJSSM journal of sport and medicine
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