top of page

Bodybuilding Program

By:  Janel Brown
bodybuilder.jpg

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.

 

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

Make it a priority to get adequate sleep.

Limit alcohol consumption.

 

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

 

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

 

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

 

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

 

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

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

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

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

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

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

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

 

Day 7 - REST

bottom of page