The core of the pattern of bodybuilding exercises is to stimulate the growth of muscle mass as much as possible through the optimal load. Ration of the set for 9-12 sets of large muscles to small muscles and the core sets are 6-8 sets. Apply methods of failure on the reps that have been set and also use negative methods of movement.
Negative movement is a movement when the load down slowly and fast movement when loads increase.
Treadmill on this program was minimal, only 2 times a week just to maintain fitness and your fat content.
Examples of training pattern
MONDAY
Chest
Flat Barbell Bench Press - 4 sets x 6-8reps
Incline Barbell Bench Press – 3 sets x 6-8reps
Dumbbell Flies – 4 sets x 8-10reps
Cable Crossover – 3 sets x 8-10reps
Abdominal
Center Crunch – 4 sets x 15-20reps
TUESDAY
BACK
Lat Pull Down - 4 sets x 6-8reps
Seated Cable Row – 4 sets x 6-8reps
Deadlift - 4 sets x 8-10reps
Straight Arm Pull Down - 3 sets x 8-10reps
Abdominal
Lying Leg Raise – 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) - 20-30 minutes
WEDNESDAY OFF
THURSDAY
Shoulder
Overhead Barbell Press – 4 sets x 6-8reps
Side Lateral Raise - 3 sets x 8-10reps
Barbell Front Raise - 3 sets x 8-10reps
Bent Over Lateral Raise – 3 sets x 8-10reps
Shrug Barbell – 4 sets x 6-8reps
Abdominal
Center Crunch – 4 sets x 15-20reps
FRIDAY
Legs
Squat - 4 sets x 6-8reps
Leg Curl - 4 sets x 8-10reps
Leg Extension - 4 sets x 8-10reps
Standing Calf Raise - 4 sets x 8-10reps
Abdominal
Side Crunch - 4 sets x 15-20reps
SATURDAY
ARMS
Triceps
Skull Crusher - 4 x 6-8reps sets
Reverse Grip Press Down - 3 sets x 6-8reps
Biceps
Concentration Curl - 4 sets x 6-8reps
Hammer Curl – 3 sets x 6-8reps
Abdominal
Lying Leg Raise - 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) - 20-30min
SUNDAY OFF
Note:
• Schedule exercise can be customized with your time.
• Keep at least 3x a week training load week.
• The order is the correct weight training first and cardio exercises to keep your fat levels under control.
• Dates and days of training can be adjusted with the time available.
• Failure is the last repetition maximum that can be lifted with good form.
• Notice to rest between sets is 1 minute.
• Treadmill here is intended to maintain your fitness level as well as cardiovascular exercise your body. Not intended for burning fat because you’re in bodybuilding workout programs.
