Bodybuilding Forum - Bodybuilding.net

Bodybuilding Forum - Bodybuilding.net (/)
-   Training (http://www.bodybuilding.net/training/)
-   -   Here's a beginner/moderate workout routine for the week (http://www.bodybuilding.net/training/heres-a-beginner-moderate-workout-routine-for-the-week-15110.html)

camall69 05-28-2012 01:04 AM

Here's a beginner/moderate workout routine for the week
 
Try this if you're stuck and want to try something- this used to help me when I played rugby it really built my strength and i packed on a decent amount of muscle whilst staying fit.

Monday-chest

Heavy flat bench press- 5x5 reps

Incline dumbbell press- 3x12 reps

Decline dumbbell press- 3x12 reps

Cable flyes- 3x15 reps



Tuesday- legs

Heavy squats- 5x5 reps

Leg curls- 3x10/12 reps

Leg extensions- 3x10/12 reps

Stiff leg deadlifts- 3x10 reps



Wednesday- arms

Close grip bench press- 3x12 reps

Barbell curls- 3x12 reps

Skull crushers- 3x10 reps

Incline dumbbell hammer curls- 3x12 reps

Tricep pushdowns- 3x12 reps

Dumbbell concentration curl controlled negatives- 3x10 reps



Thursday- shoulders

Seated barbell shoulder press- 5x5 reps

Front dumbbell raise- 3x10 reps

Side lateral dumbbell raise- 3x10 reps

Rear raise (reverse pec dec)- 3x10 reps

Shrugs- 2x25 reps



Friday- back

Deadlifts- 5x5 reps

Pull-downs/ chin ups- 3x12 reps

Single arm dumbbell rows- 3x10 reps

Face pulls- 3x12 reps



ASWELL AS:

Calve raises- Tuesday and Friday

Abs- Monday and Thursday

Cardio- certainly at the weekend, but any other day aswell great


All times are GMT -8. The time now is 04:25 PM.

Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.