| I wanted to share my personal bodybuilding routines | | | | upper chest area. |
| that I use in my weekly workout regiment. These are | | | | Friday: Legs, Calves and Abs |
| good, but remember you need to apply this on a | | | | - Squats - This works the thighs, hamstrings, glutes, |
| regular basis, with a proper diet, to get the best results. | | | | calves and back. |
| Each exercise is performed for 3 sets of 8 reps. | | | | - Deadlifts - This works thighs, hamstrings, glutes, and |
| Monday: Back, Biceps and Traps | | | | most of the back. |
| - Bent Over Rows - This works the back and biceps. | | | | - Standing Calves Press - This works the calves. |
| - Lat Pull Downs - This works the lats on the back. | | | | - Weighted Crunches - This works the abs. Just do a |
| - DB Bicep Curls - This works the biceps and lower | | | | normal crunch except holding onto a dumbbell or any |
| arms. | | | | other kind of weight(like a medicine ball). |
| - DB Shrugs - This works the traps area. | | | | These are personal bodybuilding routines for a week. |
| Wednesday: Chest, Triceps and Shoulders | | | | Try this out for a few weeks and see how the results |
| - Bench Press - This is good for the chest, triceps and | | | | are. Remember, be consistent with your diet and after |
| shoulders. | | | | so many weeks and switch up the exercises to shock |
| - DB Flies - This is good for the chest. | | | | your muscles. This will yield long term muscle |
| - Skull Crushers - This is for the triceps. | | | | hypertrophy and success. |
| - DB Shoulder Press - This works the shoulders and | | | | |