Amateur Bodybuilding

A beginner to intermediate program that has helped me build muscle and maintain fat loss goals when combined with the right nutrition. A solid 12 week program that is easy to recycle once the 12 weeks is over. I have been following this program for the best part of a year and have had great results. Follow the program and really push yourself to failure every time you step in the gym especially on your last 2 sets of each exercise. Full ROM on every lift and make sure you PUSH YOURSELF. Progressively overload every week for best strength results.

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Week 1

Week 2

Lat Pulldown

Reverse Pec Deck

Lat Pulldown (Single Arm)

Hammer Curl (Dumbbell)

Straight Arm Pulldown

Shrug (Dumbbell)

Pull 1

Hack Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Curl

Leg Extension

Legs 1

Incline Chest Press (Machine)

Tricep Extension (Cable)

Incline Chest Fly (Dumbbell)

Pec Deck (Machine)

Decline Bench Press (Barbell)

Push 1

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Concentration Curl

Arms

Pendulum Squat

Chest Press (Machine)

Touch up day

Bicep Curl (Dumbbell)

Lateral Raise (Machine)

Underhand Lat Pulldown

Pull 2

Legs 2

Push 2

1 reviews for Amateur Bodybuilding