BODYBUILDING PLAN




Weightlifting - Plan


The first week of the routine will be a three days per week full body program. You can workout Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

After your warm up sets, perform one set to complete failure for 8 to 12 reps. However, don't stop at 12. If you can do more, keep going. Once you can do 12 reps on a set, increase the weight at the next workout. Rest 1 - 2 minutes between sets.

Free weight lifting workout plan - Week 1

SHOW-TECH (2 caps)
Leg Curl
Leg Extension
Squat
Calf Raise
Pullover (Machine or Dumbbell)
Decline Bench Press
Dumbbell Row
Dumbbell Upright Rows
Shrug
Tricep Pressdown
Incline Dumbbell Curl
Floor Crunch


Week 2 - Focus on the legs

SHOW-TECH (2 caps)
Leg Extension
Leg Press
Do these two exercises as a superset


SHOW-TECH (2 caps)
Leg Curl
Stiff Legged Deadlift Do these two exercises as a superset

SHOW-TECH (2 caps)
Calf Raise
Seated Calf Raise
Do these two exercises as a superset

SHOW-TECH (2 caps)
Decline Bench Press
Pullover (Machine or Dumbbell)
Incline Dumbbell Curl



Week 3 - Chest and Back

SHOW-TECH (2 caps)
Dumbbell Row (both dumbbell's at the same time)
Pullover (Machine or dumbbells)
Lat Pulldown
Do these three exercises as a tri-set

SHOW-TECH (2 caps)
Decline Flyes (Cable or Dumbbell)
Decline Bench Press
Push-Up
Do these three exercises as a tri-set


SHOW-TECH (2 caps)
Negative Chin Up (each negative should last 10 seconds)
Negative Dip (each negative should last 10 seconds)
Shoulder Shrug
Leg Curl
Leg Extension
If you eat properly, work out intensely enough, and get plenty of rest, this workout plan will do wonders for you.


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