| I'm going to share with you one of my first bodybuilding | | | | muscles. Try doing a regular crunch while holding onto |
| routines that I used with great success. This example | | | | a weight, such as a dumbbell or medicine ball. |
| is simply a week, but for any long-term success this | | | | Friday: Back, Biceps and Traps |
| needs to be applied for months on a regular basis. | | | | - Bent Over Rows - Works the back and biceps. |
| All exercises should be performed for 3 sets of 6-8 | | | | - Lat Pull Downs - Works the lat muscles on the back. |
| reps. | | | | - DB Bicep Curls - Works the biceps and forearm |
| Monday: Chest, Triceps and Shoulders | | | | muscles. |
| - Bench Press - Works the chest, triceps and | | | | - DB Shrugs - Works the traps and shoulders. |
| shoulders. | | | | These are personal bodybuilding routines for a week. |
| - DB Flies - Works the chest area. | | | | Try this out for a few weeks and see how the results |
| - Skull Crushers - Works the triceps. | | | | are. Remember, be consistent with your diet and after |
| - DB Shoulder Press - Works the upper chest and | | | | so many weeks, and switch up the exercises to |
| shoulders. | | | | shock your muscles. This will yield long-term muscle |
| Wednesday: Legs, Calves and Abs | | | | hypertrophy and success. Lastly, remember the effect |
| - Squats - Works the entire lower body. | | | | of skipping a workout. You will never get it back. It is a |
| - Deadlifts - Works most of the back and hamstrings. | | | | lost potential to build muscle and you will lose it forever. |
| - Standing Calves Press - Works the calves area. | | | | Never miss a workout. |
| - Weighted Crunches - Works the core and abdominal | | | | |