BODYBUILDING PLAN
Weightlifting - PlanThe first week of the routine will be a three days per week full body program. You can workout Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. After your warm up sets, perform one set to complete failure for 8 to 12 reps. However, don't stop at 12. If you can do more, keep going. Once you can do 12 reps on a set, increase the weight at the next workout. Rest 1 - 2 minutes between sets. Free weight lifting workout plan - Week 1 SHOW-TECH (2 caps) Leg Curl Leg Extension Squat Calf Raise Pullover (Machine or Dumbbell) Decline Bench Press Dumbbell Row Dumbbell Upright Rows Shrug Tricep Pressdown Incline Dumbbell Curl Floor Crunch Week 2 - Focus on the legs SHOW-TECH (2 caps) Leg Extension Leg Press Do these two exercises as a superset SHOW-TECH (2 caps) Leg Curl Stiff Legged Deadlift Do these two exercises as a superset SHOW-TECH (2 caps) Calf Raise Seated Calf Raise Do these two exercises as a superset SHOW-TECH (2 caps) Decline Bench Press Pullover (Machine or Dumbbell) Incline Dumbbell Curl Week 3 - Chest and Back SHOW-TECH (2 caps) Dumbbell Row (both dumbbell's at the same time) Pullover (Machine or dumbbells) Lat Pulldown Do these three exercises as a tri-set SHOW-TECH (2 caps) Decline Flyes (Cable or Dumbbell) Decline Bench Press Push-Up Do these three exercises as a tri-set SHOW-TECH (2 caps) Negative Chin Up (each negative should last 10 seconds) Negative Dip (each negative should last 10 seconds) Shoulder Shrug Leg Curl Leg Extension If you eat properly, work out intensely enough, and get plenty of rest, this workout plan will do wonders for you.  
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