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Beginners routine

This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNESDAY-FRIDAY. It can be used by Male and Female.
Try to use as much weight as possible (WITHOUT STRAINING).
Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage

Bench Press (CHEST): 12 Reps, 10, 10, 8benchpress-main_full.jpg

Barbell Curl (BICEPS): 12, 10, 10 
barbell_curl1.jpg
French Press (TRICEPS): 12, 10, 10 
french-press.jpg
Lat pulldown(LATS): 12, 10, 10, 8
lat_pulldowns.jpg
Shoulder Press (SHOULDERS): 12, 10, 10 
seated20shoulder20press20drawing.jpg
Leg curl (THIGH): 12, 10, 10 
seated-leg-curl.jpg
Leg press (THIGH): 12, 10, 10, 8
leg_press.jpg
Crunches (ABS): 2x20 Reps

ab-crunches.jpg

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Bodybuilding for Intermediates

 A Intermediate approach to bodybuilding: 4 DAYS PER WEEK

This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.

This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.


MONDAY/THURSDAY (Chest, biceps, triceps)



BENCH PRESS : 5 sets (12 reps, 10 reps, 10 reps, 8 reps, 6 reps)
DUMBELL FLYES: 3 setsx 12-15 reps
BARBELL CURL: 4 sets (12 reps, 10 reps, 8 reps, 6 reps)
PREACHER CURL: 3 sets x 12-15 reps
SEATED TRICEPS PRESS: 4 sets x 12-8
CABLE TRICEPS EXTENSION : 4 sets x 12-8

CRUNCHES: 2 sets x 20 reps                                                                         SEATED LEGS TUCKS: 2 sets x 20 reps



TUESDAY/FRIDAY (Back, Shoulders, Legs)


LAT PULL-DOWNS: 5 sets x 12-8
BENT OVER ROW: 4 sets x 12-8
SEATED SHOULDER PRESS: 5 sets x 12-8 reps
SIDE_LATERALS: 4 sets x 15-10 reps
LEG PRESS: 5 sets x 15- 8 reps
LEG EXTENSION: 4 sets x 15-10 reps
LEG CURL: 4 sets x 15-10 reps

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