Wellness Positive

Your Weekly Training Schedule:

  Here you will find a detailed weekly schedule of bodybuilding exercises that will workout and develop most of the muscle groups of your body, while ensuring that each muscle group gets adequate rest. This weekly exercise program is recommended, but if you find something else works better for you (as in gives better results) by all means go for it. In muscle development and bodybuilding, go for what gives YOU the results you want...

(Note: Descriptions and images explaining exactly how to do each exercise are provided a little later, in the sections that give 'Descriptions of the Exercises' - given here is just your training regimen for different days of the week..)

DAY 1:

Exercise 1 - Bench Press: 10 sets of 10 repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight slightly and do these sets.
• Sets 7 and 8: Reduce the weight further and do these sets.
• Sets 9 and 10: Reduce the weight to half your maximum and do these two sets as ONE - that is, instead of doing two sets of 10 reps each, do one set of 20 reps.
• You can reverse the above order - that is, you can start with the lightest weight and work up to the heaviest. Personally, I recommend doing the heaviest that you can lift first, when your muscles are fresh.

Exercise 2 - Shrugs: Between 6 to 8 sets of ten repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight a bit and do these sets.

Exercise 3 - Shoulder Press: 10 sets of 10 repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight slightly and do these sets.
• Sets 7 and 8: Reduce the weight further and do these sets.
• Sets 9 and 10: Reduce the weight to half your maximum and do these two sets as ONE - that is, instead of doing two sets of 10 reps each, do one set of 20 reps.
• You can reverse the above order - that is, you can start with the lightest weight and work up to the heaviest. Personally, I recommend doing the heaviest that you can lift first, when your muscles are fresh.

Exercise 4 - Bent-over-Dumbbell Rows: Between 6 to 8 sets of ten repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight a bit and do these sets.

DAY 2:

• Rest/Aerobics/Sports, etc.

DAY 3:

• Rest/Aerobics/Sports, etc.

DAY 4:

Exercise 1 - Squats: 10 sets of 10 repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight slightly and do these sets.
• Sets 7 and 8: Reduce the weight further and do these sets.
• Sets 9 and 10: Reduce the weight to half your maximum and do these two sets as ONE - that is, instead of doing two sets of 10 reps each, do one set of 20 reps.
• You can reverse the above order - that is, you can start with the lightest weight and work up to the heaviest. Personally, I recommend doing the heaviest that you can lift first, when your muscles are fresh.

Exercise 2 - Calf Raises: 10 sets of 10 repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight slightly and do these sets.
• Sets 7 and 8: Reduce the weight further and do these sets.
• Sets 9 and 10: Reduce the weight to half your maximum and do these two sets as ONE - that is, instead of doing two sets of 10 reps each, do one set of 20 reps.
• You can reverse the above order - that is, you can start with the lightest weight and work up to the heaviest. Personally, I recommend doing the heaviest that you can lift first, when your muscles are fresh.

Exercise 3 - Crunches: 10 sets of 10 repetitions each.

Notes: At first crunches might be fairly difficult - later, as they become easy, do these with a weight held to your chest - this weight can range from 5 lb to 50 lb. Don't overdo the weight you lift, or you will injure yourself. Increase the weight slowly.

Exercise 4 - Side Bends: 10 sets of 10 repetitions each.

• Sets 1, 2 and 3: Do these with the heaviest weight you can lift.
• Sets 4, 5 and 6: Reduce the weight slightly and do these sets.
• Sets 7 and 8: Reduce the weight further and do these sets.
• Sets 9 and 10: Reduce the weight to half your maximum and do these two sets as ONE - that is, instead of doing two sets of 10 reps each, do one set of 20 reps.
• You can reverse the above order - that is, you can start with the lightest weight and work up to the heaviest. Personally, I recommend doing the heaviest that you can lift first, when your muscles are fresh.

DAY 5:

• Rest/Aerobics/Sports, etc.

DAY 6:

• Rest/Aerobics/Sports, etc.

DAY 7:

• Rest/Aerobics/Sports, etc.

  This is your weekly schedule. Some additional notes..

• Do the first day's training on the weekend before your weekly holiday, as you'll find it the most strenuous.
• Watch the clock as you train - remember, you ONLY have ONE HOUR. If your cannot finish the exercises allotted within one hour, DO NOT continue to train - abandon the uncompleted exercises. After one hour the body begins to produce toxins that actually INHIBIT muscle growth and make your entire training for that day useless. You have just one hour - keep your workout short and intense.
• When you train, give priority to the bench-press, shoulder-press and squats, as these exercises trigger the body's natural growth hormones.