Bodybuilding
Step 1
6-15 repetitions, 2 sets
Exercise: Sets: Reps:
Legs
Leg Extension (warm-up)
2
15
Squat 2 8
Leg Curl 2 10-12
Standing Calf Raise 2 10-15
Chest
Push-ups
2
15
Incline Barbell Press 2 8
Flat Bench Dumbbell Flye 2 8-10
Back
Chin-up
2
As many as you can
Pull-Down 2 10-15
Bent-Over Row 2 6-10
Shoulders
Seated Dumbbell Overhead Press
2
8-10
Upright Row 2 10-15
Biceps
Standing Barbell Curl
2
5-9
Triceps
Dip
2
As many as you can
Pressdown 2 10-15
Abdominals
Crunch
2
20-30
When To Change Your Workout

Only stay on your beginner program for a months. During this months you should have developed excellent exercise skills. You would have established all the important mind-muscle link for increased intensity and greater results.


Nutritional Needs
  • A good multivitamin/mineral supplement.

Water:
About 80 ounce of water daily.
Protein:
35% protein
  • For example 50 grams of protein within 90 minutes after workout.

Stick with lean courses, like lean beef, skinless chicken, turkey, egg whites, whey or egg based protein powder.

Carbohydrates:
55% calories from carbs.
  • For example a carb drink with 50-75 grams of carbs within 30 minutes after your workout.
For sustained energy eat complex carbs such as vegetables, rice, whole grains and pasta. Simple carbs, including strawberries, melon, bananas, apples and grapefruit, provide quick energy, but should be eaten in moderation.

Fat:
10% fat

Eat 4-6 balanced meals each day. Protein shake for one or two of your regular meals. These are ideal for anyone who has a busy schedule.