Body building workouts

Bodybuilding and Fitness Site!

TOTAL - BODY WORKOUT A

DAY 1

BODYPART	EXERCISE	SETS	REPS
Chest	Bench Presses *	3	12
	Incline Machine Presses	2	12
	Cable Crossovers	2	15

Biceps	Standing Dumbbell Curls *	2	12
	One-Arm Dumbbell Preacher Curls	2	12
	Standing Cable Curls	1	15

Triceps	Pressdowns *	2	12
	One-Arm Cross-Body
	Dumbbell Extensions	2	12
	Machine Dips	1	15

Abs	Hanging Knee Raises	2-3	15
	Decline-Bench Crunches	2-3	15

DAY 2

DAY 3

BODYPART	EXERCISE	SETS	REPS
Quads	Leg Extensions	3	12
	Squats *	3	12
	Leg Presses	2	12

Hamstrings	Lying Leg Curls *	3	12
	Dumbbell Stiff-Legged Deadlifts	3	12

Calves	Standing Calf Raises	5	12

Abs	Hanging Knee Raises	2-3	15
	Decline-Bench Crunches	2-3	15

TRAINING NOTES

Before the workout, begin with a 10 minute warm-up.

Train three days in a row, rest one day and then repeat the cycle.

* Complete one warm-up set of 20 reps, before the first main set.

Use proper training form.

Rest about 30 seconds between sets for small muscle groups and 45 seconds for big muscle groups.

Stretch between each set.

Perform aerobics 3-4 times a week.