Since spring has finally decided to show up, I thought this would be a great time to share a bodybulding routine.  Everyone's goals are different, so please understand that if you are not putting in the effort, it is impossible to reap all the benefits.

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Here's some pointers to help you along the way:

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Eat for the body you want, not the body you have.

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Make it a priority to get adequate sleep.

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Limit alcohol consumption.

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Go up in weight on each exercise as heavy as you can with proper form.

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Limit your rest periods to 30-60 seconds between sets. 

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Cardio can be done anywhere from 3-6 x per week for 15-45 depending on your needs and goals. 

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Leave at least one day off from both strength training and cardio.

 

As always ask the advice of your health care professional.

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Do the best you can, have fun and let me know how you do!

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Day 1 - Chest/Shoulders

Bench Press - 15-15-12-10-10-10

Incline Dumbbell Press - 10-8-8-8

Machine Chest Press - 12-10-10

Smith Machine Shoulder Press 10-10-10

Plate Front Raise 10-10-10

​Barbell Upright Row - 12-10-10

Dumbbell Incline Reverse Fly - 10-10-10

Reverse Cable Fly - 10-10-10

Super-set

Cable Front Raise - 15-15-15

Behind Back Lateral Raise - 10-10-10

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Day 2 - Quads/Glutes/Calves

Leg Extension - 15-15-15

Abductor - 15-15-15

Adductor - 15-15-15

Squat- 15-15-15-12-10-10

Hack Squat - 15-15-15

​Reverse Lunge - 10-10-10

Super-set

Leg Press - 10-10-10 

Calf Raise - 10-10-10

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Day 3 -  Back/Biceps/Abs

Wide Grip Lat Pull Down - 15-15-12-10-10

Single Arm Cable Lat Pull Down (Neutral Grip) - 10-10-10

Bent Over Reverse Grip Barbell Row Incline - 15-15-12-10-10

Hammer Strength Iso Row - 10-10-10

Super-set

Cable Pullover - 10-10-10-10

Bench Over Reverse Fly - 10-10-10-10

Tri-set

Incline Hammer Curl - 10-10-10

EZ Bar Curls - 10-10-10

Preacher Curls - 10-10-10

Tri-set

Ab Twist - 20-20-20

Bicycles - 20-20-20

Scissor Kicks - 20-20-20

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Day 4  – Hamstrings/Glutes

Deadlifts (Sumo or Conventional) 10-8-5-5-5

Lying Leg Curls - 10-10-10

Walking Lunge - 20 steps/leg x 3 sets

Bulgarian Split Squats - 10-10-10

Super-set

Step-ups - 10-10-10 (each leg)

Single Leg DB Deadlifts - 10-10-10

Super-set

Barbell Lateral Lunge - 10 -10-10

Hip Thrusts - 10-10-10

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Day 5 -  Chest/Triceps​

Dumbbell Hammer Press - 15-12-10-10-10

​Dumbbell Incline Fly - 10-10-10

Plate Loaded Chest Press - 15-12-10-10

Cable Fly - 12-12-12

Triceps Push Down (straight bar) 10-10-10

Decline Push-ups - AMRAP x 3 sets

Overhead Triceps Extension - 10-10-10

Incline Push-ups - AMRAP x 3 sets​

Triceps Dumbbell Kick back - 10-10-10

Diamond Push-ups - AMRAP x 3 sets

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Day 6  – Shoulders/Abs

Seated Military Barbell Press - 15-12-10-10

Dumbbell Arnold Press - 10-10-10-10

Standing Side Lateral Raise - 12-12-12-12

Cable Upright Row - 10-10-10

​Incline Dumbbell Front Raise - 10-10-10

Reverse Pec Dec - 10-10-10

Cable Face Pulls  10-10-10

Toes To Bar - 10-10-10-10

Ab Mat Crunches - 25-25-25-25

1 Minute Plank - 4 sets

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Day 7 - REST