Classic bodybuilding (nr3) full body: 5 days/ Week

5 gånger/ veckan.  

If you are looking to be classic bodybuilder: 

Day 1

Triceps & Lateral delts

1.Rope push down    3*12

2.Overhead rope tricep  3*12

3.Seated overhead barbell  close grip  3*12

4.Barbell press close grip  3*12

5.Pushdown cable wide grip 3*12

6.Single lateral cable raise    3*12

7.Lateral  raise machine  3*12

8.Lateral dumbbell raise  3*12

Day 2

Front delts & Biceps 

1.Front dumbbell raise close grip  3*12

2.Seated overhead barbell press    4*12

3.Front raise cable single hand   3*12

4.Front dumbbell raise  3*10

5.Biceps hammer curls  4*12

6.Seated dumbbell curl  3*12

7.Ez bar standing (2 Types)  3*12

8.Preacher machine    3*10 

Day 3

Legs & Abs 

1.Hip adduction machine  3*10

2.Deadlift barbell             3*10

3.Hamstring Figure              2*20 sec

4.Hip abduction machine 3*10

5.Lying leg curl machine  3*10 

6.Deadlift dumbbell   3*10 

7.Standing hamstring machine  3*10

8.Lunges dumbbell  3*10

9.Abs  3*10 

Day 4

Rest.

Day 5

Back & Rear delts 

1.Dumbbell row one arm 4*12

2. Pull ups    3*12 

3.Cable row wide grip 3*12 

4. Standing rope pushdown  3*12 

5. Dumbbell reverse raise incline 3*12

6.Fly machine reverse 3*12

7.Dumbbell shrug incline 3*12

8.Bent over cable reverse 3*12

Day 6

Chest & Calf:

1.Chest press seated machine                  3*10

    Figure Most Muscular (Three variations)       2*20 sec 

2.Dumbbell fly incline                                     3*10

3.Incline dumbbell close grip                       3*10

    Figure Most Muscular (Three variations)        2*20 sec 

4.Incline smith machine                                  3*10

5.Chest  cable crossoverPush up           3*10

     Figure Most Muscular (Three variations)        2*20 sec

6.Calf Smith machine                                  3*12

7.Seated calf raise                                          3*12

8.Calf Standing dumbell                                  3*12

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES

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