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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.


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


Calve raises- Tuesday and Friday

Abs- Monday and Thursday

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

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