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 will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three sec-
onds down and work to fatigue during each set.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Page
15
15
18
19
19
22
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Rows
Narrow Pulldowns
Lying Lat Fly
Standing Biceps Curl
Lying Triceps Extension
French Press
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Page
26
25
27
32
28
28
DAY 2
Body Part
Legs
Back
Trunk
Exercise
Standing Hip Abduction
Leg Extension
Standing Hip Extension
Seated Hip Adduction
Low Back Extension
Seated (resisted) Abdominal Crunch
Seated (resisted) Oblique Crunch
Trunk Rotation
Aerobic Rowing
Sets
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
12-15
8-12
8-12
8-12
8-12
Page
43
39
40
42
26
36
36
37
9
DAY 3
The Workouts
12
Progress up to 15-25 minutes
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