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The Bodybuilder’s Workout Stage 1

The Bodybuilder’s Workout: First and foremost everything my coach has me do is 5-7 reps Heavy weight with 3 drop sets to failure on the final set.

The Bodybuilders Workout

NOTES: THE BODYBUILDER’S WORKOUT WAS CREATED BY MY COACH. HE MAKES ME BREAK ON SATURDAY AND SUNDAY. HOWEVER, THOSE ARE MY AB AND LIGHT CARDIO DAYS. FOR ABS I NEVER COUNT REPS OR SETS JUST PAIN. CARDIO EITHER 15 MINS AT A 15 INCH INCLINE FOR 15-20 MINS SPEED 4.0
OR STAIRS 20 MINS

FUN FACT: Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

MONDAY – CHEST DAY

Flat Bench

  • 135lbs warmup 20 reps
  • 2nd set 225 5-7 reps
  • 3rd set 270 5-7 reps
  • 4th set 315 forced reps till failure
  • Then 3 drop sets

Incline Press

  • 1st set 135lbs. 20 reps
  • 2nd set 155lbs 5-7 reps
  • 3rd set 225 til failure
  • 3 drop sets

Seated Pec Flies

  • 1st set 135lbs 5-7
  • 2nd set 170lbs 5-7 reps
  • 3rd set 250lbs 5-7 reps
  • 4th set 275lbs til failure
  • 3 drop sets

Stabiltiy Ball Flies

  • 2 sets till failure at 60lb dumbells

Diamond Pushdowns on Assisted Pullup Machine

  • 3 Sets – 170lbs each till failure

TUESDAY – BACK DAY

Lat Pulldowns

  • 1st set 145lbs 5-7 reps
  • 2nd set 190lbs 5-7 reps
  • 3rd set 205lbs 5-7 reps
  • 4th set 250lbs 5-7 reps
  • 3 drop sets

Single Arm Row

  • 1st set 50lbs 20 reps per arm
  • 2nd set 100lbs 5-7 reps
  • 3rd set 100lbs 5-7 reps
  • 4th set 5-7 reps
  • 3 drop sets 100-80-60 till failure staying on the same arm

Md Rows on Smith Machine

  • 1set 135lbs 20reps
  • 2nd set 225 5-7 reps
  • 3rd set 245lbs til failure
  • drop set til failure 10 sets of 10 Pullups full range of motion

Biceps

  • 1st set Long Bar curls just bar 20 reps
  • 2nd set 95lbs 5-7 reps
  • 3rd set 115 5-7 reps
  • 4th set 155lbs til failure
  • 3 drop sets

Seated Single Arm Preacher Curl

  • 1st set 65lbs 8-10 reps
  • 2nd set 90lbs 5-7 reps
  • 3rd set 110lbs til failure
  • 3 drops staying on same arm

Standing Bicep Curls

  • 1st set 40lbs 12 rep
  • 2nd set 50lbs 10-12 reps
  • 3rd set 60lbs 5-7 reps
  • 3 drops

WEDNESDAY – REST DAY
Take time to recover and get my body ready for tomorrow.

THURSDAY – SHOULDER DAY

Shoulder Press

  • 1set 1 45lb plate 20reps
  • 2nd set 2plates 5-7 reps
  • 3rd set 3 plates til failure

Lat Raises

  • 5 drops 30lbs 10 reps 25lbs 10 reps 20 lbs 10reps 15lbs 10 reps 10lbs 10 reps 5lbs 10 reps

Upright Rows

  • 1st set 135lbs 5-7 reps
  • 2nd set 155lbs 5-7 reps
  • 3rd set 225lbs 5-7 reps til failure
  • 3 drops

Shrugs

  • 1st set 135lbs 10 reps
  • 2nd set 225lbs 5-7 reps
  • 3rd set 315lbs til failure
  • 2 drops

Reverse Shoulder Press

  • 1set till failure at 125lbs

Calf Raises Seated

  • 3 sets of 40 very slow controlled reps

FRIDAY – LEG DAY!

Squat

  • 1set 135lbs 20 reps
  • 2nd set 225lbs 5-7 reps
  • 3rd set 225lbs 5-7 reps
  • 4th set 315 til failure
  • 2 drops

Single Leg Leg Press

  • 1st set 2 plates 20 reps
  • 2nd set 3 plates 10 reps
  • 3rd set 3plates till failure staying on the same leg
  • 3 drops

Deadlifts

  • 1st set 135lbs 20 reps
  • 2nd set 225lbs 5 reps
  • 3rd set 315lbs 5 reps
  • 4th set 405lbs 2-5 reps

Seated Leg Curls

  • 1st set 100lbs 10 reps
  • 2nd set 145lbs 10reps
  • 3rd set 170lbs 10 reps
  • 4th set 190lbs til failure
  • 3 drops

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