CYCLE: 3 Days Per Week
LEVEL: Novice To Intermediate
GOAL: Introduction To Bodybuilding
Legs
• Leg Presses: 3 Sets x 12 Reps
• Leg Curls: 2 Sets x 12 Reps
• Standing Calf Raises: 2 Sets x 12 Reps
Chest/Shoulders
• Flat Barbell Bench Presses:
2 Sets x 10 Reps
• Barbell Shoulder Presses:
2 Sets x 10 Reps
Back
• Front Pulldowns: 2 Sets x 10 Reps
• Barbell Rows: 2 Sets x 10 Reps
Arms
• Barbell Curls:
2 Sets x 10 Reps
• Lying Tricep Extensions:
2 Sets x 10 Reps
• Ab Crunches: 2 Sets x 10 Reps
• Aerobic Training: 20 minutes of low
intensity aerobic
Monday: ON
Tuesday: OFF
Wednesday: REPEAT
Thursday: OFF
Friday: REPEAT
Saturday: OFF
Sunday: OFF
CYCLE: 3 days per week, 1 day on, 2 days off, 1 day on, 2 days off
LEVEL: Beginner
GOAL: Transition into first training
Monday – Chest + Triceps
Flat Smith Bench Press – 3 x 15
Incline DB Press – 3 x 15
Pec Dec – 3 x 15
Tricep Pushdown – 3 x 15
Cable Kick Backs – 3 x 15
Dips – 3 x 15
Tuesday – OFF
Wednesday – OFF
Thursday – Back and Biceps
Wide Grip Pulldown: 3 x 15
Seated Low Row: 3 x 15
DB Row: 3 x 15
Seated DB Curl – 3 x 15
Strait Bar Cable Curl – 3 x 15
Preacher Curl – 3 x15
Friday – OFF
Saturday – OFF
Sunday – Legs and Shoulders
Seated Leg Extension – 3 x 15
Seated Leg Curl – 3 x 15
Standing Calf Raise – 3 x 15
Walking Lunges – 4 x 20
DB Press – 3 x 15
DB Side Raise – 3 x 15
DB Front Raise – 3 x 15
Shrugs – 3 x 10
CYCLE: 2 on, 1 off, 2 on, 2 off
LEVEL: Novice to Advanced
GOAL: Mass and Strength
Monday – Chest and Biceps
Incline BB Press: 4 x 8-12
Flat Hammer Strength Press: 3 x 10
Incline DB Fly: 3 x 10
Cable Fly: 3 x 10
High Seated Machine Curl: 3 x 10-15
Alternating DB Curl: 3 x 6-10
Barbell Curl: 3 x 10
Tuesday – Legs
Lying Leg Curl: 4 x 8-10
BB Squat: 3 x 6-10
Leg Press: 3 x 8-10
Leg Extensions: 3 x 12
Seated Calf Raise: 4 x 10
Wednesday – OFF
Thursday – Shoulders + Triceps
Seated BB Press: 4 x 6-10
Seated DB Laterals: 3 x 10-12
Bent over DB Laterals: 3 x 12
V-Bar Pushdown: 4 x 10-12
Close Grip Bench Press: 4 x 8-10
Overhead Rope Extension: 3 x 10
Friday – Back
Chin ups: 50 reps (as many sets as it takes to get 50)
Reverse Grip Barbell Row: 3 x 10
T-Bar Row: 3 x 10
Deadlifts: 4 x 15
Saturday/Sunday – OFF
CYCLE: 3 days per week, 1 day on, 2 days off, 1 day on, 2 days off
LEVEL: Beginner
GOAL: Transition into first training
Monday – Chest + Triceps
Flat Smith Bench Press – 3 x 15
Incline DB Press – 3 x 15
Pec Dec – 3 x 15
Tricep Pushdown – 3 x 15
Cable Kick Backs – 3 x 15
Dips – 3 x 15
Tuesday – OFF
Wednesday – OFF
Thursday – Back and Biceps
Wide Grip Pulldown: 3 x 15
Seated Low Row: 3 x 15
DB Row: 3 x 15
Seated DB Curl – 3 x 15
Strait Bar Cable Curl – 3 x 15
Preacher Curl – 3 x15
Friday – OFF
Saturday – OFF
Sunday – Legs and Shoulders
Seated Leg Extension – 3 x 15
Seated Leg Curl – 3 x 15
Standing Calf Raise – 3 x 15
Walking Lunges – 4 x 20
DB Press – 3 x 15
DB Side Raise – 3 x 15
DB Front Raise – 3 x 15
Shrugs – 3 x 10
FONTE: http://animalpak.com
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