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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 will 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 (Wide Pulley)
Chest Fly
Seated Shoulder Press
Rear Deltoid Rows
Standing 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
DAY 2
DAY 3
The Workouts
Body Part
Legs
Trunk
Exercise
Leg Press
Leg Extension
Standing Hip Extension
Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extensions
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Crunch
Aerobic Rowing
Sets
2-4
2-4
2-4
1-3
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
12-15
8-12
8-12
8-12
Progress up to 15-
25 minutes
Body Part
Back
Arms
Exercise
Seated Lat Rows
Narrow Pulldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Lying Triceps Extension
French Press
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