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Body Building
Frequency: 3 days on, 1 day off (Day 6)
Time: 45-60 minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each
muscle group to fatigue 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 Exercise Sets Reps
Chest Bench Press 2-4 8-12
Incline Chest Press 2-4 8-12
Shoulders Seated Shoulder Press 2-4 8-12
Crossover High Rear Delt Rows 2-4 8-12
Lateral Shoulder Raise 2-4 8-12
Shoulder Shrug 2-4 8-12
Days 1 & 3
Body Part Exercise Sets Reps
Back Stiff Arm Pulldowns 2-4 8-12
Narrow Pulldown with Hand Grips 2-4 8-12
Arms Seated Biceps Curl 2-4 8-12
Triceps Kickback 2-4 8-12
Triceps Pushdown 2-4 8-12
Triceps Extension 2-4 8-12
Days 2 & 4
Body Part Exercise Sets Reps
Legs Squat 2-4 8-12
Leg Extension 2-4 8-12
Standing Hip Extension 2-4 8-12
Standing Leg Kickback 2-4 8-12
Trunk Standing Low Back Extension 2-4 8-12
Seated Abdominal Crunch 2-4 8-12
Trunk Rotation 2-4 8-12
Days 5 & 7
Owner’s Manual
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