Cross the workout off as you complete them and track your own progress. Page 5. ARNOLD BLUEPRINT: MASS PHASE 1
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.
SEt/rEPS. trAining tiP. SuperSet. Squats. 5 x 12. Leg Press. 5 x 12. SuperSet In Phase 1 you will take 3 full days off and focus on recovery.
This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Link to
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.
Day 1. Exercise. Sets. Reps. Upper Body *3 sec negative. Day 5. Exercise. Sets. Reps. Lower Body ... workouts/upper-lower-4-day-gym-bodybuilding-workout.
BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2500 CALORIES. BREAKFAST MID DAY. PROTEIN. CARBOHYDRATES. FAT. CALORIES. 5 OZ CHICKEN. 44. 0. 5.
CLUTCH. STRONGLY RECOMMENDS THAT YOU CONSULT WITH YOUR. PHYSICIAN BEFORE BEGINNING ANY TRAINING AND NUTRITION. PROGRAM AND THAT YOU PERFORM EXERCISES UNDER THE.
BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2000 CALORIES. BREAKFAST. PROTEIN 5. 45. TOTAL. 41. 38. 10. 417. MID DAY. PROTEIN. CARBOHYDRATES.
“Peak Week” because bodybuilders will implement various strategies in an attempt to 3rd day out – Can do 5th day out weight routine without leg training ...