Free Weightlifting Program Sample Number Two
Introduction:
Below you will find an advanced training program designed to help an
intermediate and advanced bodybuilder achieve a solid foundation. This will give a
intermediate a
good start towards their journey in meeting their goals and
expectations.
I'm sure you are probably already taking
some kind of
Protein Shakes
but have you looked at
Creatine
You'll see all kinds of hype on how this hasn't been tested, or how
it really doesn't work. Or better yet, that you don't need
supplements at all to be the next Arnold. It works. Most
love the results. And to date, it's a very safe product.
You'll need the enhancements for the routine below. For an
extra boost, if you take and like creatine, try
NO2. Talk about keeping that "pump." This stuff
works!
Nutrition: If you are looking
to start out right, read the article
Eat to Get Big
for a sample meal plan.
Do you want this sample routine for a
print-out later? Click on the button below and get the guide.
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need Adobe Acrobat Reader 3.0 (or greater) to read this file.
It's FREE. If you do not have it...
Download it
by clicking here
Looking for a supplement guide to go along with this
route? Get
the supplement guide now...
Bodybuilding Forum: More
workouts and ideas in the bodybuilding forum. Have questions
about an exercise or modification to the below?
Go to the forum!
Monday
|
(45-60 minutes of some type of cardio
before workout) |
|
Body Part |
Exercise |
Sets |
Reps |
|
Abdominals |
Crunches |
4 sets |
25-30 reps |
|
|
Hanging Leg Raises |
4 sets |
25-30 reps |
|
|
Standing Bent-Over Twists |
2 sets |
50 reps |
|
|
|
|
|
|
Chest |
Bench Press (warm up) |
1 set |
15 reps |
|
|
Bench Press (superset w/flys) |
4 sets |
10, 8, 8, 6 reps |
|
|
Dumbbell Fly |
4 sets |
10, 8, 8, 6 reps |
|
|
Incline Press |
4 sets |
10, 8, 8, 6 reps |
|
|
Dumbbell Incline Fly |
4 sets |
10, 8, 8, 6 reps |
|
|
Decline Bench Press |
4 sets |
10, 8, 8, 6 reps |
|
|
Dumbbell Decline Fly |
4 sets |
10, 8, 8, 6 reps |
|
|
Machine Flys |
2 sets |
15-20 reps |
|
|
|
|
|
|
Triceps |
Dips Behind Back |
5 sets |
10 reps |
|
|
Triceps Pushdowns |
4 sets |
8-10 reps |
|
|
Rope Extensions |
4 sets |
8-10 reps |
|
|
Skull Crushers |
3 sets |
10-12 reps |
|
|
|
Tuesday |
(45-60 minutes of some type of cardio
before workout) |
|
Body Part |
Exercise |
Sets |
Reps |
|
Abdominals |
Crunches |
4 sets |
25-30 reps |
|
|
Hanging Leg Raises |
4 sets |
25-30 reps |
|
|
Standing Bent-Over Twists |
2 sets |
50 reps |
| |
|
|
|
|
Back |
Deadlift (warm up) |
1 set |
15 reps |
|
|
Deadlift (superset w/cable rows) |
4 sets |
10, 8, 8, 6 reps |
|
|
Cable Rows |
4 sets |
10, 8, 8, 6 reps |
|
|
Lat Pull Downs (to front) |
4 sets |
10, 8, 8, 6 reps |
|
|
T-Bar Rows |
4 sets |
10, 8, 8, 6 reps |
|
|
T-Bar Rows (negatives) |
4 sets |
10 reps |
|
|
|
|
|
|
Biceps |
Preacher Barbell Curls
(wide grip) |
3 sets |
10, 8, 8 reps |
|
|
Preacher Barbell Curls
(close grip) |
3sets |
10, 8, 8 reps |
|
|
Incline Dumbbell Curls |
3 sets |
10, 8, 8 reps |
|
|
Concentrated Curls |
2 sets |
10-12 reps |
| |
|
|
|
|
Wednesday |
Day
Off |
|
Thursday
(45-60 minutes of some
type of cardio before workout) |
|
Body Part |
Exercise |
Sets |
Reps |
|
Abdominals |
Crunches |
4 sets |
25-30 reps |
|
|
Hanging Leg Raises |
4 sets |
25-30 reps |
|
|
Standing Bent-Over Twists |
2 sets |
50 reps |
| |
|
|
|
|
Quads/Hams |
Squats (warm-up) |
1 set |
15 reps |
|
|
Squats |
5 sets |
10, 8, 8, 6, 6 reps |
|
|
Leg Press |
4 sets |
10, 8, 8, 6 reps |
|
|
Leg Extension |
5 sets |
10, 8, 8, 6, 6 reps |
|
|
Leg Curls |
5 sets |
8, 8, 6, 6, 4 reps |
|
|
Barbell Lunges |
4 sets |
8, 8, 6, 6 reps |
| |
|
|
|
|
Friday |
(45-60 minutes of some
type of cardio before workout) |
|
Body Part |
Exercise |
Sets |
Reps |
|
Abdominals |
Crunches |
4 sets |
25-30 reps |
|
|
Hanging Leg Raises |
4 sets |
25-30 reps |
|
|
Standing Bent-Over Twists |
2 sets |
50 reps |
| |
|
|
|
|
Shoulders |
Military Shoulder Press (to front) |
1 set |
15 reps |
|
|
Military Press (to front) |
4 sets |
10, 8, 8, 6 reps |
|
|
Barbell Upright Rows |
4 sets |
10, 8, 8, 6 reps |
|
|
Side Dumbbell Lateral Raises |
4 sets |
10, 8, 8, 6 reps |
|
|
Seated Bent-Over
Dumbbell Laterals |
3 sets |
10, 8, 8 reps |
|
|
|
|
|
|
Calves |
Standing Calf Raises (warm-up) |
1 set |
15 reps |
|
|
Standing Calf Raises (Toes In) |
3 sets |
10 reps |
|
|
Standing Calf Raises (Toes Out) |
3 sets |
10 reps |
|
|
Seated Calf Raises |
3 sets |
10, 8, 8 reps |
| |
|
|
|
|
Saturday |
Day Off |
|
Sunday |
Day Off |
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|
