Days push pull push pull leg

17 
18 
19 
20 
21 
22
23
24 
25 
26 
27 
28 
29
30
1 
2 
3 
4 
5 
6
7
8 
9 
10 
11 
12 
13
14
15 

weeks push pull Leg

Week Barbell front rise Preacher curl Barbell lung
1 Mass rep
Dumbbell side lateral rise Conc curl Bar squat
Mass rep
Backpress . Bar bicep curl Leg extension

Front press . Normal dumbbell Dumb squat

Upright rows Normal bar Calf rise

Bench Hammer Wrist curl

Incline Pully curl Hammer curl

One month schedule for bodybuilding

 Decline Pull up Back wrist curl

Dumbbell fly Hanging Dumbbell curl

Dumbbell press Deadlift Crunch

Incline dumbbell press Bent over row dumb side bends

Bench press T bar leg rise

Close bench Pully 1 weighted crunch

Oh dambell extension Pully 2 twist crunch

Bench dips

Barbell extension lying

Row kickback
Week Barbell front rise Preacher curl Barbell lung
2 Mass rep
Dumbbell side lateral rise Conc curl Bar squat
Mass rep
Backpress . Bar bicep curl Leg extension

Front press . Normal dumbbell Dumb squat

Upright rows Normal bar Calf rise

Bench Hammer Wrist curl

Incline Pully curl Hammer curl

Decline Pull up Back wrist curl

Dumbbell fly Hanging Dumbbell curl

Dumbbell press Deadlift Crunch

Incline dumbbell press Bent over row dumb side bends

Bench press T bar leg rise

Close bench Pully 1 weighted crunch

Oh dambell extension Pully 2 twist crunch

Bench dips

One month schedule for bodybuilding

 Barbell extension lying

Row kickback
Week Barbell front rise Preacher curl Barbell lung
3 Mass rep
Dumbbell side lateral rise Conc curl Bar squat
Mass rep
Backpress . Bar bicep curl Leg extension

Front press . Normal dumbbell Dumb squat

Upright rows Normal bar Calf rise

Bench Hammer Wrist curl

Incline Pully curl Hammer curl

Decline Pull up Back wrist curl

Dumbbell fly Hanging Dumbbell curl

Dumbbell press Deadlift Crunch

Incline dumbbell press Bent over row dumb side bends

Bench press T bar leg rise

Close bench Pully 1 weighted crunch

Oh dambell extension Pully 2 twist crunch

Bench dips

Barbell extension lying

Row kickback
Week Barbell front rise Preacher curl Barbell lung
4 Mass rep
Dumbbell side lateral rise Conc curl Bar squat
Mass rep
Backpress . Bar bicep curl Leg extension

Front press . Normal dumbbell Dumb squat

Upright rows Normal bar Calf rise

Bench Hammer Wrist curl

One month schedule for bodybuilding

 Incline Pully curl Hammer curl

Decline Pull up Back wrist curl

Dumbbell fly Hanging Dumbbell curl

Dumbbell press Deadlift Crunch

Incline dumbbell press Bent over row dumb side bends

Bench press T bar leg rise

Close bench Pully 1 weighted crunch

Oh dambell extension Pully 2 twist crunch

Bench dips

Barbell extension lying

Row kickback

One month schedule for bodybuilding

Types of barbell Precise mass
wefua 5kg
siminto 15kg
temama 15kg
Blue metad 30kg
Black metad 25kg
kerts 25kg
gebedaw 50kg

Types of dumbbell Precise mass

wefua 2.5kg
Fav 10kg
gebedaw 15kg

One month schedule for bodybuilding

One month schedule for bodybuilding