My New Bodybuilding Routine For 2009
Week 1
Monday
Dumbbell Shoulder Press - 1 set x 15 reps (Rest Pause)
Dips - 3 sets x 3 reps (30 seconds rest between each set)
Front Squat - 1 set x 20 reps (Rest Pause) superset with dumbbell pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Tuesday
40 min. Treadmill Cardio
Wednesday
Dumbbell Incline Curls - 3 sets x 3 reps (30 seconds rest between each set)
Dumbbell Calve Raises - 2 sets x 15 - 20 reps (2 minute rest bewteen each set)
Leg Raises - 2 sets x 20 reps (30 seconds rest between each set)
30 min. Treadmill Cardio (after weights)
Thursday
40 min. Treadmill Cardio
Friday
Incline Bench Press - 3 sets x 3 reps (30 seconds rest between each set)
Reverse Pullups - 2 sets x 5 reps (Drop set on last set)
Rack Deads - 1 set x 15 reps (Rest Pause) superset with Dumbbell Pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Lat Stretch - 1-2 minutes
Saturday
Rest
Sunday
Rest
Week 2
Monday
Push Press - 3 set x 3 reps reps (30 seconds rest between each set)
Decline Close Grip Bench - 1 set x 15 reps reps (Rest Pause)
Front Squat - 3 sets x 3 reps (30 seconds rest between each set) superset with dumbbell pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps (30 seconds rest between each set)
Tuesday
40 min. Treadmill Cardio
Wednesday
EZ Bar Curls - 1 set x 15 reps (Rest Pause)
One Leg Seated Calve Raises - 2 sets x 15-20 reps (1 minute rest between each set)
Leg Raises - 2 sets x 20 reps
30 min. Treadmill Cardio (done after weights)
Thursday
40 min. Treadmill Cardio
Friday
Pullups - 2 sets x 5 reps (Drop set on last set)
Bench Press - 1 set x 15 reps (Rest Pause)
Deadlift - 3 sets x 3 reps (30 seconds rest between each set) superset with Dumbbell Pullovers - 1 set x 15 reps
Crunches - 2 sets x 35 reps
Lat Stretch - 1-2 minutes
Saturday
Rest
Sunday
Rest
Questions? Comments? Suggestions?
return from Bodybuilding Routine to Best Bodybuilding homepage
|
