For Bodybuilders

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WORKOUT: (SUGGESTIONS)

DAY 1  Chest and Calves

DAY 2  Back

DAY 3  Off

DAY 4  Arms and Forearms

DAY 5  Shoulders and Calves

DAY 6  Legs

DAY 7  Off

(1) Chest

Incline Smith Machine Press or Incline Barbell Press:  3 sets (4-8 reps)

Incline Dumbbell Presses 2 set (6-8 reps)
Hammer Incline press:  1 set

Dumbbell or Machine Flyes 2 sets (8-10 reps)

(2) Calves

Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)

Seated Calf Raises 1 set (15 reps)

(3) Back

Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)

Bent over Barbell Rows:  3 sets (8-10 reps)

One-arm Dumbbell Rows 2 sets (8-10 reps)

Machine Rows 3 sets (4-8 reps)

Hyperextensions 2 sets (15-20 reps) or Deadlifts 3 sets (4-8 reps)

(4) Arms

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(A) Biceps

Single-arm cable or dumbbell curls 2 sets (8-10 reps)

Single-arm dumbbell hammer curls 2 sets (8-10 reps)

Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

(B) Forearms

Dumbbell reverse wrist curls 2 sets (15 reps)

Dumbbell wrist curls 2 sets (15 reps)

(C) Triceps

One arm pushdowns 2 sets (10 reps)

One-arm reverse grip cable pull-downs 2 sets (8-10 reps)

One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)

Dumbbell or cable kickbacks 2 sets (8-10 reps)

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(5) Shoulders

Machine press or Dumbbell press—3 sets (4-10 reps)

Machine Lateral raises (one arm at time) 2 sets (8-10 reps)

Dumbbell or cable front raises 2 sets (10 reps)

Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)

Shrugs (dumbbell or barbell) 2 sets (8-12 reps)

(6) Legs

Squats 4 sets (4-12 reps)

Leg press or Hack Squat: 2 sets (10 reps)

Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time

Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)

(7) Abdominals

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Leg lifts 2 sets (25-50 reps)

Crunches 2 sets (25-50 reps)

Side Crunches 2 sets (10-20 reps to each side)

Cardio in ofseason? NONE
My the worse point on my body is chest and abs. Have you any sugestion have that I train this musle?
Can I substitute oat or rice somethimes with all grain bread or pasta? FINE!
What do you think about using next suplements:
-BCAA OK
-Leucine OK
-glutamine WASTE of money
-esential amino acid Waste of money if you’re using WHEY PROTEIN
-beta alanin OK
-nox Nothing great, but okay if you want to use it.

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