bodybuilding diet

Here we opt for week 4 of 8. See to it to inspect the very first three weeks for correct technique.

I’ll be back later on this week to give you even more exercise pointers to assist you obtain the most out of your workouts. In the meantime, go kill it today in the and also out of the gym

tempo reps sets rest
Day 1: Hams And Glutes
A1 Barbell Squat 3210 8 5 60
B1 Smith Equipment Single-leg Deadlift 2211 8 5 60
C1 Lying Leg Curl
2 sets: normal
3 sets: 1/4 rep + full rep
3012 6 5 60
D1 Bridges 2012 10 4 15
D2 45* Hip Ext 2014 10 4 15
Day 2: Back
A1 Rope Straight Arm Lat Pull Over 3111 10 5 60
B1 Overhead Lat Draw Down Maker w/ Surreptitious grip 3112 10 5 60
C1 Seated Reduced Row with Overhand grip 3112 10 4 15
C2 Seated Reduced Row with Neutral grip 3112 6 4 60
D1 Rear Delt Cable Cross 3112 10 4 15
D2 Standing Bent over Back Delt with Plates 3112 10 4 15
D3 Reverse Machine Pec Dec 3112 10 4 75
Day 3: Shoulders
A1 Cable Lateral Raise 3111 10 6 60
B1 DB Lateral Raise 3111 10 6 60
C1 DB Shoulder Press 2111 10 5 15
C2 Lying Wire Upright Row (making use of row machine) 3211 10 5 60
D1 DB “L” Lateral Raise 2111 10 5 60
E1 HIIT – Prowler Heavy
or any HIIT for 20 min
1 Lap 8 45
*Off Day
Day 4: Quads and Glutes
A1 Bulgarian Split Squats 3210 8 5 60
B1 Close Stance Smith Device Squat 3210 8 5 60
C1 Leg Press (feet slim as well as low) 3110 10 5 15
C2 Banded Bridge 2014 10 5 60
D1 Leg Extensions 2011 12 5 15
D2 Step Up 3111 12 5 60
Day 5: Upper Body
A1 DB Chest Flies Flat Bench 3111 10 4 30
B1 Cable Chest Press 3112 10 4 45
C1 Barbell Flat Bench Press 3211 10 4 45
D1 Seated Biceps DB Curl 2112 10 4 20
D2 Preacher Curl 2112 10 4 20
D3 Standing DB Hammer Curl 2111 10 4 60
E1 Cross Cable Pressdown 2111 10 4 20
E2 Lying DB Triceps Extension 2111 10 4 20
E3 Overhead Rose Triceps Expansion 2112 10 4 60
F1 Optional Cardio – 20 mins HIIT
*Off Day