In order to build your body into the form that u desire, weights must be looked at as tools and nothing more. To tone, build, and grow, the primary concern of a bodybuilder is not to work the WEIGHT, but to work the MUSCLE! In order to work the muscle, we concern ourselves with correct form, posture and getting good repetitions where we squeeze and contract the muscle. Muscle groups must receive full attention in order to sculpt them into their desirable form, therefore everyday we will workout a different body part and dedicate an entire workout once a week to that specific body part. It is very important to stimulate the target muscle at every angle possible so that it grows evenly and proportionately. Bodybuilding, or the process of building your body into something different then its current state is a very demanding process that requires passion, persistence and sacrifice. When attempting to build, change or modify your physical being, you are not only changing your physiology and biology, but you are changing your plane of movement. Many people are content standing still, or standing in place in life which requires no movement and no action. With this said, whatever your goal are, they cannot be reached by being stagnate or by staying in place; it requires movement, action and desire. Maximizing your human potential is something that comes from within YOU and no one else, this journey is completely in YOUR control, YOU become the master of your own destiny…
Monday: (Arms and Abbs)
Alternating Seated Dumbbell curls: 4×10-15
Wide Grip barbell curls: 3-4×10-12
Dips: 4×10-15
Close grip bench: 4×8-12
Single arm machine preacher curls: 3×10-12 (each arm)
Incline skull crushers: 3×10-12
(Super-set with)
Rope pull downs: 3×10-12
Abs:
5 min warm-up: Broomstick twits
Knee Raises: 4×15-20
Push sit ups: 3×30
Tuesday: (Chest and Abbs)
Incline bench press: 4×10-12
Flat bench press (barbell or dumbbell) 4×10-12
Incline dumbbell press: 3×10-12
Incline cable flys: 3×10-12
Hammer Strength press: 4×8-12
Abs:
5 minute warmup: Broomstick twists
Crazy 9’s- 3-4 sets
Hanging knee raises superset with bench sit ups: 3×10-20
Wednesday: (Back and Abbs)
Pull-ups: 3×10-12
Seated Cable row: 4×8-12
T-bar row: 3×8-10
Dumbbell row: 3×8-10
Barbell row (reverse grip): 3×8-12
Wide grip pulldown: 3×10-12
(Super-set with)
Rope pull downs: 3×10-12
Back hyperextensions: 3×10-12
Abs:
5 min warmup- Broomstick twists
Hammer strength abb machine: 4×12-20
Knee raises superset with machine crunches: 4×10-20
Thursday: (Shoulders, Traps, Abbs)
Military press or dumbbell press: 4×8-12
Seated side laterals: 4×10-12
Rear delt machine: 4×10-12
Front raises: 3×10-12
Upright row: 3×8-12
Barbell shrugs: 3×8-12
Reverse shrugs: 3×8-12
Abs:
Warmup: 5 min broomstick twists
Hanging leg raises: 4×10-15
Push sit ups: 3 sets
Crazy 9’s: 3 sets
Friday: (Legs)
Barbell squat: 4×8-12
Leg press: 4×8-15
Stiff legged dead-lift superset with walking lunges: 4×10-15
Hammer strength squat: 3×8-12
Leg extensions: 3×10-12
Ham curl: 3×10-12
Seated calf raise: 3×10-15
Seated calf raise (toes in): 3×10-15
