FULL BODY TRAINING (male, mesomorph, beginner, 1 day/week)
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1. Abdominals
Crunches
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1 set x 1 rep (max reps)
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1 set x 1 rep (max reps)
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1 set x 1 rep (max reps)
Decline Oblique Crunch
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1 set x 1 rep (max reps)
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1 set x 1 rep (max reps)
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2. Shoulders (Deltoids)
Arnold Dumbbell Press
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1 warmup set x 20 reps ( light weight warm up)
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1 set x 10 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 8 reps
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3. Biceps
Barbell Curl
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1 warmup set x 20 reps (light weight warm up)
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1 set x 10 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 8 reps
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4. Triceps
Bench Dips
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1 warmup set x 20 reps ( light weight warm up)
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1 set x 10 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 8 reps
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5. Laterals
Wide-Grip Pulldown
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1 set x 20 reps ( light weight warm up)
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1 set x 10 reps
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1 set x 8 reps
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1 set x 6 reps
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6. Middle Back
Seated Cable Rows
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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7. Lower Back
Barbell Deadlift
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1 set x 12 reps
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1 set x 12 reps
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8. Chest (Pectoralis)
Barbell Bench Press (Bodybuilding Version)
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1 set x 20 reps (light weight warm up)
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1 set x 10 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 8 reps
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9. Quadriceps
Barbell Full Squat
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1 warmup set x 30 reps (with own body weight squats with no extra weight)
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1 set x 12 reps
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1 set x 12 reps
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1 set x 10 reps
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1 set x 10 reps
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10. Hamstrings
Seated Leg Curl
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1 set x 30 reps (light weight warm up)
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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11. Calves
Standing Calf Raises
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1 set x 30 reps (with own body weight with no extra weight)
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1 set x 12 reps
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1 set x 12 reps
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1 set x 12 reps
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