guide.pdf
Go to the gym every day at 5:00PM instead of procrastinating until it is too late. Page 12. Bodybuilding.com. Bodybuilding.com. - 14 -. It was hard to change
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5 x 10: 5 full reps 5 half reps. Dumbbells first set
size - shortcut
If you cannot complete 20 reps do as many as you can tring to get as close to 20 reps as possible. SHORTCUT TO SIZE. WORKOUT PROGRAM. Page 4. WWW.BODYBUILDING.
arnoldblueprint_mass_phaseone
Cross the workout off as you complete them and track your own progress. Page 5. ARNOLD BLUEPRINT: MASS PHASE 1
5 DAY LEAN MUSCLE
This 5 day routine is designed to retain muscle mass while stripping fat! DAILY WORKOUT SCHEDULE: WORKOUT NOTES: ABDOMINAL EXERCISES: DAY 1. DAY 2. DAY ...
SAMPLE MEAL PLAN - 3000 CALORIES
DAILY TOTAL. 292. 259. 69. 2902. SAMPLE MEAL PLAN - FOODS. AMOUNT. FOODS. 5 AND 1/2 DOZEN. EGGS. 4.5 LBS. CHICKEN OR LEAN TURKEY. 3 LBS. TILAPIA OR WHITE FISH.
Untitled
It is not uncommon for bodybuilders to cramp up on competition day due to either not drinking enough water or 5th day out –Back legs and biceps workout – 8- ...
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 8 DAY 9 DAY
ACHIEVED YOUR GOAL: YES / NO. WWW.BODYBUILDING.COM/BEGINNERSGUIDE. DAY 2. YOUR FIRST. WORKOUT. DAY 3. THE BASICS OF. NUTRITION. DAY 4. MOBILIZATION. DAY 5.
CUT SHRED TONE & DEFINE 21 DAYS ASHLEY CONRAD
WORKOUT SCHEDULE www.bodybuilding.com/clutchcut. Page 12. PROGRAM: CUT. WORKOUT 5 mins. AC TRAINER TIP: COOLING-DOWN AFTER EXERCISE IS ESSENTIAL FOR PROPER.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 8 DAY 9 DAY
DAY 5. FULL BODY. DAY 6. BONUS. WORKOUT. DAY 7. REST. DAY 8. FULL BODY. DAY 9. CARDIO. DAY VISIT BODYBUILDING.COM/TRANSFORMED FOR DAILY TIPS AND WORKOUTS.
5 Day Bodybuilding Workout Schedule
???/???/???? The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine. Follow this schedule to hit ...
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In Phase 1 you will take 3 full days off and focus on recovery. Growth occurs when you are not in the gym. rECOVErY: Trust in the plan and your body.
arnoldblueprint_mass_phaseone
Cross the workout off as you complete them and track your own progress. Page 5. ARNOLD BLUEPRINT: MASS PHASE 1
DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT
Day 1: Chest Shoulders & Triceps Dumbbell Workout. Exercise. Sets. Reps. 1. Dumbbell Bench Press. 5. 8 - 10. 2. Incline Dumbbell Bench Press.
SAMPLE MEAL PLAN - 3000 CALORIES
SAMPLE MEAL PLAN - 3000 CALORIES. BREAKFAST 5. 72. 2/3 CUP UNCOOKED OATS ... MID DAY. PROTEIN. CARBOHYDRATES. FAT. CALORIES. 5 OZ CHICKEN. 44. 0. 5.
SAMPLE MEAL PLAN - 2500 CALORIES
BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2500 CALORIES. BREAKFAST MID DAY. PROTEIN. CARBOHYDRATES. FAT. CALORIES. 5 OZ CHICKEN. 44. 0. 5.
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If you cannot complete 20 reps do as many as you can tring to get as close to 20 reps as possible. SHORTCUT TO SIZE. WORKOUT PROGRAM. Page 4. WWW.BODYBUILDING.
CUT SHRED TONE & DEFINE 21 DAYS ASHLEY CONRAD
SUBSTITUTES FOR ANY EXERCISE PLAN OR DIETARY REGIMEN CELEBRITY TRAINER. ADIDAS GLOBAL BOXING TRAINER FORMER USC BASKETBALL PLAVER FITNESS RENEGADE.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 8 DAY 9 DAY
BODYBUILDING.COM/BEGINNERSGUIDE. DAY 2. YOUR FIRST. WORKOUT. DAY 3. THE BASICS OF. NUTRITION. DAY 4. MOBILIZATION. DAY 5. SUPPLEMENTS. OVERVIEW. DAY 6.
SAMPLE MEAL PLAN - 2000 CALORIES
BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2000 CALORIES. BREAKFAST. PROTEIN 5. 45. TOTAL. 41. 38. 10. 417. MID DAY. PROTEIN. CARBOHYDRATES.
5 Day Bodybuilding Workout Schedule
Dateline: 04/12/00
The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine. Follow this schedule to hit hard each major body part once each week. As with all schedules, feel free to make adjustments here for your specific goals.Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a
rope-3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or
Stairmaster.
Abs:1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps supersetShoulders:
1. (Military) barbell press behind the
neck-4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine
superset with barbell curls-4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset
with dumbbell hammer curls-3 sets of 15, 12, 2, 10 reps
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