Classic bodybuilding workout

By Nemanja Matovic

Experience

Beginner (1-2 years)

Time

56 minutes/day | 3 days/week | 1 weeks

Good for

Men's Bodybuilding, Men's Build Muscle, Men's Fat Loss, Men's Gain Strength, Men's Tone Body

Equipment

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

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 for example monday and tuesday, wednesday rest day, thursday is a work day, than again friday rest day. After friday repeat all days again. Do it for 3 cycles and after that you should drop volume by 40% for 1 week, after that you can start another high volume program or repeat this one for 1 more cycle but more brutal than before. By volume I mean number of sets and reps.

Supersets with supersets, that's the way I would described this program. Enjoy (or suffer)!

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
Circuit	1A. Dumbbell Decline Bench Press CHEST - Decline Dumbbell Bench Press - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS A1(40x0) Rest 10 seconds before A2	3 - 5	6 - 8	120s
	1B. Cable Chest Press Seated Cable Chest Press by My PT Hub A2(3010) Rest 90 seconds before A3	3 - 5	10 - 12	120s
	1C. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon A3(30x0) Rest 10 seconds before A4	3 - 5	6 - 8	120s
	1D. Seated Row Using Rope Rope Grip Seated Cable Row by Avid Fitness A4(3110) Rest 120 seconds before repeating whole cycle.	3 - 5	10 - 12	120s

Legs and core

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

Shoulders and arms

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Exercise		Sets	Reps	Rest
Circuit	1A. Seated Dumbbell Shoulder Press ▶ A1(40x0) Rest 10 seconds before A2	3 - 4	6 - 8	150s
Circuit	1B. Cable Lateral Raise ▶ A2(3110)	3 - 4	10 - 12	150s
Circuit	2A. Barbell Curls Lying Against An Incline ▶ B1(4010) Rest 10 seconds before B2	3 - 4	6 - 10	90s
	2B. EZ Bar Reverse Grip Barbell Curl PRONATED EZ BAR CURLS \| Grow Your Bicep and Forearms Together by Gene Activated B2(4010) Rest 90 seconds before B3	3 - 4	6 - 10	90s
	2C. Standing Overhead EZ Bar Tricep Extension How To: Standing Overhead Tricep Extension with E-Z Curl Bar by Miguel Aquino Coach B3(4010) Rest 10 seconds before B4	3 - 4	6 - 10	90s
	2D. Cable Tricep Kickback Tricep Cable Kickbacks \| Fitness Kensho by FitnessKensho B4(4010) Rest 90 seconds before you repeat another cycle.	3 - 4	6 - 10	90s

Classic bodybuilding workout

Workout Overview

Week 1

Week 1

Chest and back

Legs and core

Shoulders and arms

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