Classic bodybuilding Full body (nr1): 4 days/ Week.

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 .

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

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

sspjssm@swedishscinetificpublications.com

REFERENCES  

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