Free Bodybuilding RoutineFree bodybuilding programs. Learn different bodybuilding techniques and workout routines throughout this site. Related Pages:Latest Muscle Building Pages Top Muscle Building Tips Workout Routines Weight Lifting Exercises Nutrition Tips Ask Questions! For Advanced Bodybuilders. For this particular routine, you'll be executing your first repetition to meet the desired 10 repetition mark for your first set. But this time, once you've reached 10, you'll rest the weight, or rack the weight for 10 seconds, then attempt to push more reps out until you get to 15. This will really strain the muscle and really force them to grow. Every set will be completed once you reach 15. Complete 10 reps, rest for 5 or 10 seconds, push out 1 or 2 more, rest for 5-10 seconds, push out a few more until you've reached a total of 15. Do this for every exercise movement. ------------------------------------ Day 1: Chest -Triceps Chest Decline barbell press 3x15 Incline barbell press 3x15 Flat dumbbell press 2x15 Flat dumbbell fly 3x15 Triceps Bench dips 3x15 Lying triceps extensions 3x15 Close grip barbell press 3x15 ---------------------------------- Day 2: Off---------------------------------- Day 3: Back - Bicep Pull up 3x15 Bent over barbell row 3x15 Dumbbell row 4x15 EZ bar curl 3x15 Alternate dumbbell curl 3x15 One arm preacher curl 4x15 ---------------------------------- Day 4: Off---------------------------------- Day 5: Shoulder Shoulder press 3x15 Dumbbell press 3x15 Military press 3x15 Side lateral 4x15 Arnold press 3x15 --------------------------------- Day 6: Off--------------------------------- Day 7: Legs- Abs Abs- 300 reps-Variation Dead lifts 2x15 Squat 4x15 Stiff leg Deadlift 3x15 ------------------------------- Day 8: Off------------------------------- Repeat ------------------------------- From Routine 2. Back to: Workout Routines.
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