Bodybuilding Workout Plan
This is a 4-week/4-days a week program
DAY 1 Chest and Triceps
DAY 2 Legs
DAY 3 Back and Biceps
DAY 4 Shoulders and Abs
1. Bench press-2x12
2. Incline dumbbell bench press-2x12
3. Cable crossover-2x12
4. Seated military press-2x12
5. Tricep dip machine-2x12
6. Lying EZ-bar tricep extension
7. Tricep pushdown-2x12
8. Close-grip push-up-2x12
9. Decline push-up-2x12
1. Squat-2x12
2. Barbell lunge-2x12
3. Narrow stance leg press-2x12
4. Calf press-2x12
5. Lying leg curl-2x12
6. Front squat-2x12
1. Deadlift-2x12
2. Chin-up-2x12
3. Wide-grip lat pulldown-2x12
4. One-arm dumbbell row-2x12
5. EZ-bar preacher curl-2x12
6. Upright row-2x12
7. Crossover chin-up-2x12
1. Shrug-2x12
2. Lateral raise-2x12
3. Alternating dumbbell front raise-2x12
4. Dumbbell rear lateral raise-2x12
5. Arnold press-2x12
6. Machine ab crunch-2x12
7. Barbell ab rollout-2x12
8. 360 degree hanging leg rotation-2x12
WEEK 1: 2X12
WEEK 2: 2X15
WEEK 3: 3X12
WEEK 4: 3X15
From exercise.com