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BODY BUILDING
FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45–60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle
group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to
increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds
between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move,
cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep.
Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three
seconds down and work to fatigue during each set.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Delt Row
Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
DAY 2
Body Part
Legs
Trunk
Exercise
Squat
Leg Extension
Standing Hip Extension
Leg Curl
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
12-15
8-12
8-12
8-12
DAY 3