Bodybuilding Workouts
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
- Chin ups (get assistance if necessary)
- Seated dumbbell hammer curls
- Dumbbell presses on an inclined bench
- Standing barbell military press
- Standing bicep curls
- Barbell tricep extension
- Upright barbell row
- Front dumbbell raise
The machines you can use on this day include:
• Seated cable rows
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.
• Standing calf press
• Lunges
• Barbell squat
• Stiff leg barbell
• Standing calf raises
• Crunches