the best of luck in your bodybuilding success.By far the best advice I can give is this: If you want to get big, hit it hard! In order for your muscles to grow, you MUST increase the intensity each and every workout. How do you increase the intensity? Simple. You do the same weight as the previous week for more reps, or more weight for the same reps as the previous week, or decrease your rest between sets, or slow down your tempo. Let me clarify: If you bench press 225 for 8 reps this week, then next week you need to either do: 225 for 9 or more reps, 230 for at least 8 reps, 225 for 8 reps with less rest between sets, or 225 for 8 reps with a slower lifting speed. I personally don't recommend you worry about lifting speed and rest between sets. They are too hard to be precise about. Focus on lifting more weight or doing more reps, and you will grow. Be as serious about it as you can. Have hard, intense wor their goals. But remember, even if you are on a low fat diet and eat a lot of carbs, be careful- Unused carbs WILL be stored as fat. So keep all this in mind, and I wish you kouts, and follow a balanced meal plan. A good rule of thumb is to consume at least 1 gram of protein for every pound you weigh. Carb and fat consumption will depend on the individual's current body and
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Monday: chest and triceps
Chest
-bench press, 2 sets of 6-10 reps
-incline dumbbell press, 2 sets of 6-8 reps
-smith machine incline press, 2 sets of 8-12 reps
-standing cable crossovers, 2 sets of 8-12 reps
-bench press, 2 sets of 6-10 reps
-incline dumbbell press, 2 sets of 6-8 reps
-smith machine incline press, 2 sets of 8-12 reps
-standing cable crossovers, 2 sets of 8-12 reps
Triceps:
-Standing Overhead barbell extensions, 2 sets of 6-10 reps
-Rope pushdowns, 2 sets of 10-15 reps
-Standing 1 arm dumbbell extensions, 2 sets of 8-12 reps
-Standing Overhead barbell extensions, 2 sets of 6-10 reps
-Rope pushdowns, 2 sets of 10-15 reps
-Standing 1 arm dumbbell extensions, 2 sets of 8-12 reps
Wednesday: back and biceps
Back
-pullups, 2 sets of 6-10 reps
-hammer strength hi row, 2 sets of 8-12 reps.
-one arm dumbbell rows, 2 sets of 8-12 reps
-dickerson's, 2 sets of 8-12 reps
-pullups, 2 sets of 6-10 reps
-hammer strength hi row, 2 sets of 8-12 reps.
-one arm dumbbell rows, 2 sets of 8-12 reps
-dickerson's, 2 sets of 8-12 reps
Biceps
-standing barbell curls, 2 sets of 6-10 reps
-standing alternating dumbbell curls, 2 sets of 8-10 reps
-1 arm dumbbell preacher curls, 2 sets of 8-12 reps
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-standing barbell curls, 2 sets of 6-10 reps
-standing alternating dumbbell curls, 2 sets of 8-10 reps
-1 arm dumbbell preacher curls, 2 sets of 8-12 reps
Friday: shoulders, traps and legs
Shoulders
-front dumbbell presses, 2 sets of 6-10 reps
-side dumbbell raises, 2 sets of 8-12 reps.
-rear delt machine, 2 sets of 8-12 reps
-front dumbbell presses, 2 sets of 6-10 reps
-side dumbbell raises, 2 sets of 8-12 reps.
-rear delt machine, 2 sets of 8-12 reps
Traps
-barbell or dumbbell shrugs, 3 sets of 6-12 reps
-barbell or dumbbell shrugs, 3 sets of 6-12 reps
Quads
-squats, 2 sets of 5-8 reps
-leg curl, 2 sets of 6-10 reps
-squats, 2 sets of 5-8 reps
-leg curl, 2 sets of 6-10 reps
Hamstrings
-leg curls, 2 sets of 6-12 reps
-leg curls, 2 sets of 6-12 reps
Calves:
-standing calf raises, 3 sets of 8-12 reps
-standing calf raises, 3 sets of 8-12 reps
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