Classic bodybuilding workout

By Nemanja Matovic

	Intermediate (2-3 years)
	29 minutes/day \| 3 days/week
	Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
	2 x Dumbbell, Decline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Weight Plate, Row Cable Machine, Tricep Rope Attachment, Barbell, Squat Rack, Box, Exercise Ball, Flat Bench, Incline Bench, EZ Bar, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are for example monday and tuesday, wednesday rest day, thursday is a work day, than again friday rest day. After friday repeat all days again. Do it for 3 cycles and after that you should drop volume by 40% for 1 week, after that you can start another high volume program or repeat this one for 1 more cycle but more brutal than before. By volume I mean number of sets and reps.

Supersets with supersets, that's the way I would described this program. Enjoy (or suffer)!

Description

Week 1 Overview

Day 1:

Chest and back

Day 2:

Legs and core

Day 3:

Rest

Day 4:

Shoulders and arms

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest and back

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-5 rounds Rest 120s between rounds
1A.Dumbbell Decline Bench Press See Exercise Notes	3-5 rounds	6-8 reps	0s
1B.Standing Cable Chest Press See Exercise Notes	3-5 rounds	10-12 reps	0s
1C.Weighted Chin-up See Exercise Notes	3-5 rounds	6-8 reps	0s
1D.Seated Row Using Rope See Exercise Notes	3-5 rounds	10-12 reps	120s

Day 2 - Legs and core

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 150s between rounds
1A.Narrow Stance High Bar Barbell Back Squat See Exercise Notes	3-4 rounds	6-8 reps	0s
1B.Dumbbell Step-Up See Exercise Notes	3-4 rounds	10-12 reps	150s
2.Barbell Good-morning See Exercise Notes	3 sets	8-12 reps	90s
3.Exercise Ball Plank	3-4 sets	45-90s	90s
4.Twisting Hanging Knee Raise	3-4 sets	8-12 reps	60s

Day 4 - Shoulders and arms

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 150s between rounds
1A.Seated Dumbbell Shoulder Press See Exercise Notes	3-4 rounds	6-8 reps	0s
1B.Cable Lateral Raise See Exercise Notes	3-4 rounds	10-12 reps	150s
Circuit #2 - 3-4 rounds Rest 90s between rounds
2A.Barbell Curls Lying Against An Incline See Exercise Notes	3-4 rounds	6-10 reps	0s
2B.EZ Bar Reverse Grip Barbell Curl See Exercise Notes	3-4 rounds	6-10 reps	0s
2C.Standing Overhead EZ Bar Tricep Extension See Exercise Notes	3-4 rounds	6-10 reps	0s
2D.Cable Tricep Kickback See Exercise Notes	3-4 rounds	6-10 reps	90s

Date Created: 11/29/2018, UTC

Last Updated: 9/12/2020, UTC

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