Masher59
MuscleChemistry Registered Member
[FONT=ProximaNova !important]UNDERHAND CABLE PULLDOWNS
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
DAY 6 & 7: REST
WEEKS 9-12
Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!
[FONT=ProximaNovaExCnBold !important]DAY 1
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps each direction[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[/FONT]
20 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[/FONT]
30-45 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[/FONT]
20 reps
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
DAY 6 & 7: REST
[/FONT][/COLOR]
MUST-HAVES FOR BUILDING YOUR OWN PROGRAM
If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs:
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCn !important]IF YOU CHOOSE TO BUILD YOUR OWN PROGRAM, IT SHOULD INCLUDE COMPOUND LIFTS, ACCESSORY LIFTS, AND A CARDIO REGIMEN THAT MATCH YOUR GOALS.[/FONT][/COLOR]
COMPOUND LIFTS
EXAMPLE COMPOUND LIFTS
Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do.
Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy (calories) to perform them.
Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them.
ACCESSORY LIFTS
EXAMPLE ACCESSORY/
ISOLATION LIFTS
Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day.
Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect.
For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles.
For more exercises and how to perform them properly, check out our Exercise Database!
CHOOSING SETS AND REPS
The bodybuilder standby for sets and reps is usually 3-4 sets of 8-12 reps. That's usually the right rep range for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use lighter weight. If you're unfamiliar with many of the movements, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury.
Shape is great for your muscles, but strength is also important. To work on your strength, do heavier compound movements in the 4-6 rep range. Traditionally, compound lifts are done with fewer reps and isolation/accessory movements are done with lighter weight for more reps.
REST
The less time you rest between sets, the more difficult and intense your workout will be. Short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. Longer rest periods (1-2 minutes) will give you more time to recover before you hit your next set.
PROGRESSION
Progression is the secret ingredient for every successful training program. It's the reason your body changes over time. You can't do the exact same movements using the exact same weight for weeks and weeks and weeks and expect new results. You have to constantly push yourself. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.
3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]INCLINE BENCH PULL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]PREACHER CURL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING TWO-ARM OVERHEAD THROW20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING MILITARY PRESS5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]REVERSE FLYES3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]CABLE SEATED LATERAL RAISE3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL AB ROLLOUT3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]DEAD BUG3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]7[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
DAY 6 & 7: REST
WEEKS 9-12
Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!
[FONT=ProximaNovaExCnBold !important]DAY 1
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]FRONT BOX JUMP20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL FULL SQUAT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]BAND HIP ADDUCTIONS3 sets of 8-12 reps each direction[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]LEG EXTENSIONS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]SEATED LEG CURL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING CALF RAISES3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]7[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]MEDICINE BALL CHEST PASS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL BENCH PRESS - MEDIUM GRIP3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]CABLE CROSSOVER3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]BENCH DIPS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING DUMBBELL TRICEPS EXTENSION3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]LOW-INTENSITY CARDIO30-45 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]ONE-ARM KETTLEBELL SWINGS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL DEADLIFT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]PULLUPS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]SEATED CABLE ROWS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]DUMBBELL ALTERNATE BICEP CURL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1
[/FONT][FONT=ProximaNova !important]STANDING TWO-ARM OVERHEAD THROW20 reps
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]PUSH PRESS5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]LOW PULLEY ROW TO NECK3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL AB ROLLOUT3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]BOTTOMS UP3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIIT CARDIO20 minutes[/FONT]
DAY 6 & 7: REST
[/FONT][/COLOR]
MUST-HAVES FOR BUILDING YOUR OWN PROGRAM
If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs:
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCn !important]IF YOU CHOOSE TO BUILD YOUR OWN PROGRAM, IT SHOULD INCLUDE COMPOUND LIFTS, ACCESSORY LIFTS, AND A CARDIO REGIMEN THAT MATCH YOUR GOALS.[/FONT][/COLOR]
COMPOUND LIFTS
EXAMPLE COMPOUND LIFTS
- Squats
- Deadlift
- Lunges
- Pull-up
- Dips
- Bench press
- Push press
- Push-up
Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do.
Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy (calories) to perform them.
Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them.
ACCESSORY LIFTS
EXAMPLE ACCESSORY/
ISOLATION LIFTS
- Biceps curl
- Triceps extension
- Triceps push-down
- Calf raise
- Leg curl
- Leg extension
- Front raise
Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day.
Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect.
For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles.
For more exercises and how to perform them properly, check out our Exercise Database!
CHOOSING SETS AND REPS
The bodybuilder standby for sets and reps is usually 3-4 sets of 8-12 reps. That's usually the right rep range for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use lighter weight. If you're unfamiliar with many of the movements, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury.
Shape is great for your muscles, but strength is also important. To work on your strength, do heavier compound movements in the 4-6 rep range. Traditionally, compound lifts are done with fewer reps and isolation/accessory movements are done with lighter weight for more reps.
REST
The less time you rest between sets, the more difficult and intense your workout will be. Short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. Longer rest periods (1-2 minutes) will give you more time to recover before you hit your next set.
PROGRESSION
Progression is the secret ingredient for every successful training program. It's the reason your body changes over time. You can't do the exact same movements using the exact same weight for weeks and weeks and weeks and expect new results. You have to constantly push yourself. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.
