BODY BUILDING
FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase
your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between
each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the
muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that
would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work
to fatigue during each set.
Body Part Exercise Sets Reps Page
Chest Bench Press 2-4 8-12 18
One Arm Seated Fly 2-4 8-12 18
Shoulders Seated Shoulder Press 2-4 8-12 21
Rear Deltoid Row 2-4 8-12 22
Lateral Shoulder Raise 2-4 8-12 22
Shoulder Shrug 2-4 8-12 25
DAY 1
Body Part Exercise Sets Reps Page
Back Seated Lat Rows 2-4 8-12 30
Lying Lat Pulldowns 2-4 8-12 30
Arms Standing Biceps Curl 2-4 8-12 37
Reverse Curl 2-4 8-12 40
Lying Triceps Extension 2-4 8-12 35
French Press 2-4 8-12 35
DAY 2
Body Part Exercise Sets Reps Page
Legs Leg Press 2-4 8-12 46
Lying Leg Extension 2-4 8-12 50
Standing Hip Extension 2-4 8-12 48
Seated Leg Curl 1-3 8-12 48
Seated (straight leg) Calf Raise 2-4 12-15 49
Trunk Functional Low Back Extension 2-4 8-12 29
Seated (resisted) Abdominal Crunch 2-4 8-12 43
Seated (resisted) Oblique Crunch 2-4 8-12 43
Exercise
DAY 3
The Workouts
13
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