BloodSeal1 
"My goal is to break the 200 pound benchmark in my bodybuilding career and have huge biceps and triceps. ANY SUGGESTIONS AND COMMENTS ARE APPRECIATED."
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MONDAY-Lower Body
-Squats 10-8-6 Reps/3 sets
-Barbell Deadlifts 10-8-6 Reps/3 Sets
-Standing Calf Raises 12-10-8 Reps/3 Sets
-Seated Leg Curl 10-8-6 Reps/3 Sets
-Barbell Lunges 10-8-6 Reps/3 Sets
-Seated Calf Raises 12-10-8 Reps/3 Sets
TUESDAY-Back
-Barbell Shrugs 12-10-8 Reps/3 Sets
-Behind-Back Barbell Shrugs 12-10-8 Reps/3 Sets
-Bent-Over Barbell Row 10-8-6 Reps/3 Sets
-Pullups 10-8-6 Reps/3 Sets
-Hyperextensions 12-10-8 Reps/3 Sets
-Smith Machine Upright Row 10-8-6 Reps/3 Sets
-Seated Cable Rows 10-8-6 Reps/3 Sets
-Incline Bench Pull 10-8-6/3 Sets
WEDNESDAY-Chest and Shoulders
-Pushups 40-30-20 Reps/3 Sets
-Arnold DB Press 10-8-6 Reps/3 Sets
-Flat Barbell Bench Press 10-8-6 Reps/3 Sets
-Barbell Shoulder Press 10-8-6 Reps/3 Sets
-Butterfly 10-8-6 Reps/3 Sets
-Bent Over Low-Pulley Side Lateral 10-8-6/3 Sets
-DB Bench Press 10-8-6 Reps/3 Sets
-Military Press 12-10-8 Reps/3 Sets
-Cable Crossovers 10-8-6 Reps/3 Sets
THURSDAY-Stomach
-Ab Crunch Machine 10-8-6 Reps/3 Sets
-Cross-Body Crunch 20-10-8 Reps/3 Sets
-Decline Crunch 15-12-10 Reps/3 Sets
-DB Side Bend 20-18-16 Reps/3 Sets
-Leg Raises 12-10-8 Reps/3 Sets
-Oblique Crunches On the Floor 12-10-8 Reps/3 Sets
FRIDAY-Triceps, Biceps, and Forearms
-Alternate Hammer Curl 20-16-12 Reps/3 Sets
-Cable Rope Overhead Extension 10-8-6 Reps/3 Sets
-DB Lying Pronation 10-8-6 Reps/3 Sets
-Standing Barbell Curl 12-10-8/3 Sets
-Close-Grip Bench Press 10-8-6 Reps/3 Sets
-Dips (emphasize triceps) 10-8-6 Reps/3 Sets
-(Heavy) Reverse Barbell Curl 10-8-6 Reps/3 Sets
-Concentration Seated Curls 10-8-6 Reps/3 Sets
-Skullcrushers 12-10-8 Reps/3 Sets
-Preacher Curls 10-8-6 Reps/3 Sets
I just made this workout from a similar, less-involved and time-consuming workout I was doing originally. It incorporates most, if not all, of my favorite excercises for the certain bodyparts I need work on the most. If anybody has anything to add to this just leave me a comment. I want to be a VERY successful bodybuilder and need the right workout to do so. I already possess the desire and motivation...I just need the tools. |
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