Classic bodybuilding workout

By Nemanja Matovic

Experience

Beginner (1-2 years)

Days per week

3 days

Time

56 minutes

Genders

Male

Goals

Bodybuilding (Male)

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are fo

Source

myworkouts

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

56 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are fo

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Chest and back

Day 2: Legs and core

Day 3: Rest

Day 4: Shoulders and arms

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Chest and back

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Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Decline Bench Press ▶	3 - 5 sets	6 - 8 reps	120s	A1(40x0) Rest 10 seconds before A2
1B. Cable Chest Press ▶	3 - 5 sets	10 - 12 reps	120s	A2(3010) Rest 90 seconds before A3
1C. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	3 - 5 sets	6 - 8 reps	120s	A3(30x0) Rest 10 seconds before A4
1D. Seated Row Using Rope Rope Grip Seated Cable Row by Avid Fitness	3 - 5 sets	10 - 12 reps	120s	A4(3110) Rest 120 seconds before repeating whole cycle.

Legs and core

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Exercise	Sets	Reps	Rest	Notes
1A. Narrow Stance High Bar Back Squat narrow stance high bar squat by EnricoPL	3 - 4 sets	6 - 8 reps	150s	A1(40x0) Rest 10 seconds before A2
1B. Dumbbell Step-Up ▶	3 - 4 sets	10 - 12 reps	150s	A2(3010)
2. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	8 - 12 reps	90s	(3010)
3. Exercise Ball Plank ▶	3 - 4 sets	45 - 90s	90s
4. Twisting Hanging Knee Raise Hanging Knee Raise Alternating Sides by David Kimmerle	3 - 4 sets	8 - 12 reps	60s

Shoulders and arms

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Exercise	Sets	Reps	Rest	Notes
1A. Seated Dumbbell Shoulder Press ▶	3 - 4 sets	6 - 8 reps	150s	A1(40x0) Rest 10 seconds before A2
1B. Cable Lateral Raise ▶	3 - 4 sets	10 - 12 reps	150s	A2(3110)
2A. Barbell Curls Lying Against An Incline ▶	3 - 4 sets	6 - 10 reps	90s	B1(4010) Rest 10 seconds before B2
2B. EZ Bar Reverse Grip Barbell Curl ▶	3 - 4 sets	6 - 10 reps	90s	B2(4010) Rest 90 seconds before B3
2C. Standing Overhead EZ Bar Tricep Extension How To: Standing Overhead Tricep Extension with E-Z Curl Bar by Miguel Aquino Coach	3 - 4 sets	6 - 10 reps	90s	B3(4010) Rest 10 seconds before B4
2D. Cable Tricep Kickback ▶	3 - 4 sets	6 - 10 reps	90s	B4(4010) Rest 90 seconds before you repeat another cycle.