Bodybuilding Routine & Weight Management

Weight Management

*Taking weight off takes 3-times longer to do than putting it on.


*Nothing Fried

*Eat nothing after 7:PM

*Drink Plenty of Water: atleast 1/2 to 1-gallon of water per day.

*No Sodas or Beer

*Limit Dairy Products

*No Salt: if you consume canned veges or fruits, purchase salt free and buy frozen instead of canned.

Workout Routine

Back Training:

wide arm chin ups (4-sets), dumb bell rows (4-sets),  t-bar rows (4-sets), cable rows (4-sets), dead lifts (4-sets).

Dumbell Kickbacks: 3 sets (8-12 reps)

Cable Pushdowns:  3 sets (12-15 reps)

Dips: 3-sets (12-15 reps)

Seated One-Arm Dumbbell Extensions: 3 sets (15 reps)

*20-25 minutes of ab work

Cable Curls to Ears: 4 sets (8-12 reps)

Preacher Curls: 3 sets (8-12 reps)

Bench Bicep Cable Curls: 3 sets (8-12 reps)

Hammer Curls: 3 sets (8-12 reps)

Biceps & Triceps

Bicep Curls: 4 sets (8-12 reps)

Concentration Curls: 4 sets (8-12 reps)

Standing Barbell Curls: 4 sets (8-10 reps)

Chest Training

*dumbbells or barbells

Flat Bench Press: 4 sets

Incline Bench Press: 4 sets

Decline Bench Press: 4 sets

Dumbbell Flies: 4 sets

Peck Deck: 4 sets

Cable Lat Pulldowns: 4 sets

Back Benchpress: tba

Normal Leg Training

Squats: 4 sets (10-12 reps)

Lunges: 4 sets (10-12 reps)

Extensions: 4 sets (10-12 reps)

Leg Press: 4 sets (10-12 reps)

Ham Curls: 4 sets (10-12 reps)

Seated Calf Raises: 3 sets (10-12 reps)

Standing Calf Raises: 3 sets (10-12 reps)

*Ab Work

Super Set Shoulder Day

Front Lateral and Side Laterals: 4 sets

Arnold Press and Bent Over Rows: 4 sets

Cable Cross Overs and One Arm Dumbbell Flys: 4 sets

Shrugs: 4 sets (heavy)