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21
The Workouts
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
Chest Fly
Seated Shoulder Press
Crossover Bent Rear Rear Deltoid Rows
Standing Lateral 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
Body Part
Legs
Trunk
Exercise
The Squat
Leg Extension
Standing Hip Extension
Standing Single Leg Curl
Seated (Straight Leg) Calf Raise
Standing Low Back Extensions
Standing Abdominal Crunch
Seated Resisted Oblique Crunch
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
Body Part
Back
Arms
Exercise
Seated Lat Pulldown
Narrow Pulldowns
Standing Biceps Curl
Reverse Grip Barbell Curls
Cross 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