Bodybuilding workout routine

Monday

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Tuesday Back

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WEDNESDAY sHOULDERS

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Thursday Arms

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cardio exercise

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saturday Legs

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[{"selector":"#anim-7e6f8c06-6d11-4389-9a42-05c62c4fd972","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60cf4a54-617e-4e25-9b37-b860723ca969","keyframes":{"transform":["translate3d(0px, 110.15818%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64384235-f682-432e-bedc-353f757739ca","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c169ad09-be4a-4966-9a5b-045fc74b7715","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] “Time to change the Game ” “Time to change the Game ”

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Bodybuilding workout routine

Monday

Chest Day

Barbell Bench Press 4x 12

Barbell Bench Press 4x 12

Incline Dumbbell Press 4x12

Incline Dumbbell Press 4x12

Machine Chest Press 4x12

Machine Chest Press 4x12

Weighted Dips 4x(12-15)

Weighted Dips 4x(12-15)

Weighted push-ups 4x(12-15)

Weighted push-ups 4x(12-15)

Tuesday Back

Tuesday Back

Wide Grip Lat Pulldowns 4x12

Wide Grip Lat Pulldowns 4x12

Dumbbell Rows 4x(10-12)

Dumbbell Rows 4x(10-12)

Bent Over Barbell Rows 4x(15-20)

Bent Over Barbell Rows 4x(15-20)

Strict Pull-ups 4x(12-15)

Strict Pull-ups 4x(12-15)

WEDNESDAY sHOULDERS

WEDNESDAY sHOULDERS

Seated Dumbbell Prsss 5x(10-15)

Seated Dumbbell Prsss 5x(10-15)

Straight Bar Front Raises 5x(10-15)

Straight Bar Front Raises 5x(10-15)

Dumbbell Lateral Raises 5x (20-25)

Dumbbell Lateral Raises 5x (20-25)

Cable Face Pulls 5x(15-20)

Cable Face Pulls 5x(15-20)

Barbell Shrugs 5x(10-15)

Barbell Shrugs 5x(10-15)

Thursday Arms

Thursday Arms

Close- Grip Barbell Bench Press 4x (8-10)

Close- Grip Barbell Bench Press 4x (8-10)

Dumbbell Curls 4x AMRAP (Tiil Failure)

Dumbbell Curls 4x AMRAP (Tiil Failure)

Seated Cable Curls 4x (10-12)

Seated Cable Curls 4x (10-12)

Strict Standing Barbell Curls 5x (5-10)

Strict Standing Barbell Curls 5x (5-10)

Triceps Press 5x 10

Triceps Press 5x 10

cardio exercise

cardio exercise

Friday

Friday

saturday Legs

saturday Legs

Barbell Squats 5x (10-12)

Barbell Squats 5x (10-12)

Front Rack Lunge 5x (10-15)

Front Rack Lunge 5x (10-15)

Legs Extensions 5x (12-15)

Legs Extensions 5x (12-15)

Dumbbell Lunges 5x (12-15)

Dumbbell Lunges 5x (12-15)

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