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    Bodybuilding Routines That Work

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    adrianbrown2010
    The document outlines a weekly workout routine split into different exercises for each day of the week. The routine includes compound exercises like bench press, squats, and rows as well as isolation exercises like bicep curls and calf raises. Each exercise is prescribed in sets and reps, with the heaviest sets first followed by lighter sets with more reps (e.g. 15/10/8/6 reps). The full body routine is designed to work the entire body each week with a focus on both strength and hypertrophy training.

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    Bodybuilding Routines That Work

    Uploaded by

    adrianbrown2010
    30 views1 page
    The document outlines a weekly workout routine split into different exercises for each day of the week. The routine includes compound exercises like bench press, squats, and rows as well as isolation exercises like bicep curls and calf raises. Each exercise is prescribed in sets and reps, with the heaviest sets first followed by lighter sets with more reps (e.g. 15/10/8/6 reps). The full body routine is designed to work the entire body each week with a focus on both strength and hypertrophy training.

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    The document outlines a weekly workout routine split into different exercises for each day of the week. The routine includes compound exercises like bench press, squats, and rows as well as isolation exercises like bicep curls and calf raises. Each exercise is prescribed in sets and reps, with the heaviest sets first followed by lighter sets with more reps (e.g. 15/10/8/6 reps). The full body routine is designed to work the entire body each week with a focus on both strength and hypertrophy training.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    30 views1 page

    Bodybuilding Routines That Work

    Uploaded by

    adrianbrown2010
    The document outlines a weekly workout routine split into different exercises for each day of the week. The routine includes compound exercises like bench press, squats, and rows as well as isolation exercises like bicep curls and calf raises. Each exercise is prescribed in sets and reps, with the heaviest sets first followed by lighter sets with more reps (e.g. 15/10/8/6 reps). The full body routine is designed to work the entire body each week with a focus on both strength and hypertrophy training.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Mon. Tue. Wed. Thu. Fri. Sat.

    Bench Press Barbell Clean and Squats Bench Press Barbell Clean and Squats
    /15 /10 /8 /6 Press /15 /10 /8 /6 /15 /10 /8 /6 Press /15 /10 /8 /6
    /15 /10 /8 /6 /15 /10 /8 /6
    Incline Press Dumbbell Lateral Lunges Incline Press Dumbbell Lateral Lunges
    /15 /10 /8 /6 Raises /15 /10 /8 /6 /15 /10 /8 /6 Raises /15 /10 /8 /6
    /15 /10 /8 /6 /15 /10 /8 /6
    Pullover Heavy Upright Leg Curls Pullovers Heavy Upright Leg Curls
    /15 /10 /8 /6 Rows /15 /10 /8 /6 /15 /10 /8 /6 Rows /15 /10 /8 /6
    /10 6 4 /10 6 4
    Chin-Ups Push Presses Standing Calf Raises Chin-Ups Push Presses Standing Calf Raises
    /15 /10 /8 /6 /6 /4 /2 5x15 /15 /10 /8 /6 /6 /4 /2 5x15
    Bent Over Rows Standing Barbell Straight-leg Bent Over Rows Standing Barbell Straight-leg
    /15 /10 /8 /6 Curls Deadlifts /15 /10 /8 /6 Curls Deadlifts
    /15 /10 /8 /6 /10 /6 /4 /15 /10 /8 /6 /10 /6 /4
    Deadlifts Seated Dumbbell Good Mornings Deadlifts Seated Dumbbell Good Mornings
    /10 /6 /4 Curls /10 /6 /4 /10 /6 /4 Curls /10 /6 /4
    /15 /10 /8 /6 /15 /10 /8 /6
    Crunches Close-Grip Press Crunches Close-Grip Press
    5x25 /15 /10 /8 /6 5x25 /15 /10 /8 /6
    Standing Triceps Standing Triceps
    Extensions with Extensions with
    Barbell Barbell
    /15 /10 /8 /6 /15 /10 /8 /6
    Wrist Curls Wrist Curls
    /15 /10 /8 /6 /15 /10 /8 /6
    Reverse Wrist Curls Reverse Wrist Curls
    /15 /10 /8 /6 /15 /10 /8 /6
    Reverse Crunches Reverse Crunches
    5x25 5x25

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