Bodybuilding Workouts
Day 1 – Back, Chest, and Abs
Do three sets of 12-15 reps each.
- Bent over barbell row
- Stiff legged barbell dead lift
- Barbell bench press
- Incline dumbbell press
- Dumbbell flies
- Crunches
Day 2 – Legs and Shoulders
Do three sets of 12-15 reps each.
• Barbell squat
• Seated calf raise
• Front dumbbell raise
• Side lateral raise
• Upright barbell row
• Lunges
• Barbell squats
Day 3 – Biceps, Triceps, and Abs
Do three sets of 12-15 reps each
- Barbell curl
- Incline dumbbell curl
- Lying triceps press
- Barbell tricep extension
- Front dumbbell raise
- Dumbbell hammer curls
- Crunches
About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.
