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Wednesday, February 3, 2010

Bodybuilding - Basic Routine

This is a good basic bodybuilding routine. Sets and reps can vary as necessary. It is best to start with 4 sets of 10-15 just to develop a good base. After that you can modify as necessary.

If you don't know how to do a certain exercise, make sure you ask the gym owner/worker for help with your form. Or search for the exercise on for a demo! Have questions? Email us at with questions!

all major groups on a specific day; Back, Shoulders, Legs, Chest, Arms – abs – calves.

i. Chest

1. Barbell or Dumbbell Bench Press – Slow and controlled

2. Incline Barbell or Dumbbell Bench Press

3. Dumbbell flys – Get a light weight and press the dumbbell up to straighten out your arms, then keep your arms straight and lower them so that your arms are parallel with your body.

4. Cable Cross-overs - Similar to flys, but you use the machine

ii. Back Routine

1. Wide Grip Pull ups

2. Wide Grip Barbell Low Rows (Bend over, grab the bar as wide as is comfortable, stay bent and pull it into your chest, lower and repeat

3. Narrow Grip Rows – machine or barbell

4. Lat pull downs

iii. Shoulders

1. Dumbbell shoulder press – Overhead press

2. Lateral Raises – standing move light weight to your sides

3. Barbell shoulder press – Standing presses using a barbell

4. Front raises

5. Rear raises – bend over and let your arms hang, keep your arms straight and move them up to parallel with your back

iv. Legs

1. Squats – Free Weight

2. Dead lifts

3. Straight leg dead lifts – set up a step and do dead lifts with straight legs make sure you feel the stretch in the back of your legs.

4. Leg Presses

v. Arms-abs-calves

1. Curls

2. Triceps pull down

3. Sit ups, or some other ab exercises

4. Standing calve raises

5. Seated calve raises


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