Heavy weight makes you bigger and stronger, light weights and high Reps get you ripped! 6 Day Bodybuilding Bod ybuilding Workout Workout Schedule onday "hest and #riceps "hest $% &ncline dumbbell press ' ( sets o) $*, $* , $+, $, - reps% +% .latbench barbell press ' ( sets o) $+, $, $, - reps% /% &ncline dumbbell )lies ' / sets o) $+, $, - reps% (% "able crossovers ' + sets o) $*, $+ reps% #riceps $% 0ushdowns ' ( sets o) $*, $+, $, - reps% +% Bent'over cable e1tensions using a rope ' / sets o) $*, $+, $ reps% /% Dumbbell kickbacks ' / sets o) $*, $+, $ reps%
#uesday Back and Biceps Back
$% 2at machine pulldowns to the )ront ' ( sets o) $*, $+, $, - reps% +% "lose grip pulldowns to the )ront ' ( sets o) $*, $+, $, - reps% /% Seated cable rows ' ( sets o) $*, $+, $, - reps% (% Hyper'e1tensions ' / sets o) $-, $-, $$ - reps%
Biceps
$% &ncline dumbbell curls ' ( sets o) $*, $+, $+, $ reps% +% Standing barbell curls ' ( sets o) $*, $, -, 6 reps%
Wednesday We dnesday "ardio and 3bs "ardio
$% /'(* min% o) bike, treadmill or Stairmaster%
3bs
$% "runches ' / sets o) *, *, * reps% +% 2eg raises ' / sets o) +*, +, + reps%
#hursday 2egs $% S4uats ' * sets o) $*, $*, $+, $, - reps% +% 2eg e1tensions ' ( sets o) $*, $+, $+, $ reps% /% 2unges ' ( sets o) $*, $+, $, $ reps% (% 2eg curls )or hamstrings ' ( sets o) $*, $+, $+, $ reps% *% Standing cal) raises ' ( sets o) $-, $-, $*, $+ reps% .riday Shoulders5Biceps Shoulders $% ilitary7 barbell press behind the neck ' ( sets o) $*, $+, $, - reps% +% Standing side laterals ' ( sets o) $*, $+, $+, $ reps% /% 8pright rows with barbell ' / sets o) $+, $+, $ reps% (% Seated bent over dumbbell laterals ' ( sets o) $*, $*, $+, $+ reps%
Biceps or triceps superset $% #ricep pushdowns on cable machine superset with barbell curls ' ( sets o) $*, $+, $+, $ reps% +% Seated dumbbell e1tension superset with dumbbell hammer curls '/ sets o) $*, $+, +, $ reps Saturday Running
