Xtremeink
New member
Found a bodybuilding program online, can anyone offer me any advice, points or changes in this, now due to change my program and i think i may follow this for Big Gains, What you think?
ExcersisexRepsx2weeks 10lifts /5weeks 8lifts/5weeks6lifts heaviest weights
Monday
Barbell bench press 2 10,8,6
Incline dumbbell press 2 10,8,6
Triceps pressdown 3 10,8,6
Triceps kickback 2 10,8,6
Leg press (light) 2 10,8,6
Leg extension (light) 2 10,8,6
Lying leg curl (light) 2 10,8,6
Tuesday
Crunch with weight 3 10-15
Hanging leg raise 2 to fatigue
Dumbbell side bend 2 10-15
Wednesday
Pec Dec Fly (Light) 2 10,8,6
Machine Military Fly 3 10,8,6
Single Arm Cable side raise 2 10,8,6
Rear-deltoid dumbbell raise 2 10,8,6
Standing Barbell Curl 2 10,8,6
Incline altenating dumbell curl 2 10,8,6
Standing Calf raises 2 10,8,6
Seated Calf Raises 2 10,8,6
Thursday
Crunch with weight 3 10-15
Hanging leg raise 2 to fatigue
Dumbbell side bend 2 10-15
Friday
Squat 3 10,8,6
Walking power lunge 2 10,8,6
Single-leg extension 2 10,8,6
Romanian deadlift 2 10,8,6
Wide-grip pulldown 3 10,8,6
Dumbbell row 2 10,8,6
Barbell shrug 3 10,8,6
Saturday
Rest
Sunday
20 mins of light cardio, walking outside etc etc
ExcersisexRepsx2weeks 10lifts /5weeks 8lifts/5weeks6lifts heaviest weights
Monday
Barbell bench press 2 10,8,6
Incline dumbbell press 2 10,8,6
Triceps pressdown 3 10,8,6
Triceps kickback 2 10,8,6
Leg press (light) 2 10,8,6
Leg extension (light) 2 10,8,6
Lying leg curl (light) 2 10,8,6
Tuesday
Crunch with weight 3 10-15
Hanging leg raise 2 to fatigue
Dumbbell side bend 2 10-15
Wednesday
Pec Dec Fly (Light) 2 10,8,6
Machine Military Fly 3 10,8,6
Single Arm Cable side raise 2 10,8,6
Rear-deltoid dumbbell raise 2 10,8,6
Standing Barbell Curl 2 10,8,6
Incline altenating dumbell curl 2 10,8,6
Standing Calf raises 2 10,8,6
Seated Calf Raises 2 10,8,6
Thursday
Crunch with weight 3 10-15
Hanging leg raise 2 to fatigue
Dumbbell side bend 2 10-15
Friday
Squat 3 10,8,6
Walking power lunge 2 10,8,6
Single-leg extension 2 10,8,6
Romanian deadlift 2 10,8,6
Wide-grip pulldown 3 10,8,6
Dumbbell row 2 10,8,6
Barbell shrug 3 10,8,6
Saturday
Rest
Sunday
20 mins of light cardio, walking outside etc etc