Here is one of my bodybuilding work-out programs. I've tried it myself and it is amazing. It is for those who have at least one year in hard-trainig and want to rapidly boost their strength.
Weekly Schedule
- Day 1 - Chest, Biceps
- Day 2 - OFF
- Day 3 - Back, Triceps
- Day 4 - OFF
- Day 5 - Legs, Shoulders
- Day 6 - OFF
- Day 7 - OFF
Chest
Weeks - 1,3,5,7
- Flat Bench Press - 2 sets, 15 reps (warm-up)
- Flat Bench Press - 1 set, 6 reps
- Flat Bench Press - 1 set, 4 reps
- Flat Bench Press - 1 set, 2 reps
- Flat Bench Press - 5 sets, 1 rep
- Flat Bench Press - 1 set, 9 reps
- Incline Bench Press - 1 set, 6 reps
- Incline Bench Press - 4 set, 3 reps
Weeks - 2,4,6,8
- Flat Bench Press - 2 sets, 15 reps (warm-up)
- Flat Bench Press - 1 set, 6 reps
- Flat Bench Press - 1 set, 4 reps
- Flat Bench Press - 1 set, 2 reps
- Flat Bench Press - 6 sets, 2 reps
- Flat Bench Press - 1 set, 9 reps
- Incline Bench Press - 1 set, 6 reps
- Incline Bench Press - 4 set, 3 reps
Biceps
- Standing Barbell Curls with EZ-bar - 1 set, 15 rep (warm-up)
- Standing Barbell Curls with EZ-bar - 1 set, 6 rep
- Standing Barbell Curls with EZ-bar - 4 set, 3 rep
- Standing Barbell Curls with EZ-bar - 1 set, 9 rep
- Dumbbell Hammer Curls - 4 sets, 3 reps
- Dumbbell Hammer Curls - 1 set, 9 reps
- Deadlift - 3 sets, 15 reps (warm-up) (Image1, Image2)
- Bent Over Barbell Row - 1 set, 8 reps (Image1, Image2)
- Bent Over Barbell Row - 1 set, 6 reps
- Bent Over Barbell Row - 4 set, 3 reps
- Bent Over Barbell Row - 1 set, 9 reps
- Wide-Grip Pulldowns Behind The Neck - 1 set, 6 reps
- Wide-Grip Pulldowns Behind The Neck - 4 sets, 3 reps
- Wide-Grip Pulldowns Behind The Neck - 1 set, 9 reps
Triceps
Weeks - 1,3,5,7
- Close-Grip Barbell Bench Press - 2 sets, 15 reps (warm-up)
- Close-Grip Barbell Bench Press - 1 set, 6 reps
- Close-Grip Barbell Bench Press - 1 set, 4 reps
- Close-Grip Barbell Bench Press - 1 set, 2 reps
- Close-Grip Barbell Bench Press - 5 set, 1 rep
- Close-Grip Barbell Bench Press - 1 set, 9 reps
- Seated Triceps Press - 3 sets, 8 reps
Weeks - 2,4,6,8
- Close-Grip Barbell Bench Press - 2 sets, 15 reps (warm-up)
- Close-Grip Barbell Bench Press - 1 set, 6 reps
- Close-Grip Barbell Bench Press - 1 set, 4 reps
- Close-Grip Barbell Bench Press - 6 sets, 2 reps
- Close-Grip Barbell Bench Press - 1 set, 9 reps
- Seated Triceps Press - 3 sets, 8 reps
Legs
- Barbell Full Squat - 2 sets, 15 reps (warm-up) (Image1, Image2)
- Barbell Full Squat - 1 set, 6 reps
- Barbell Full Squat - 1 set, 4 reps
- Barbell Full Squat - 5 sets, 1 rep
- Barbell Full Squat - 1 set, 9 reps
Shoulders
- Standing Military Press - 1 set, 15 reps (warm-up) (Image1, Image2)
- Standing Military Press - 1 set, 6 reps
- Standing Military Press - 4 sets, 3 reps
- Standing Military Press - 1 set, 9 reps
- Side Lateral Raise - 4 sets, 8 reps
In every set except the warm-up sers you should put maximum weight on the bar so that you make the needed reps and no more.
e.g. Flat Bench Press - 5 sets, 1 rep - You put such weigth on the bar that you could not do 2 reps but only 1.
Rest between 4 and 5 minutes after every set.
For bigger results combine with Creatine Monohydrate (use as dietary supplement).
