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The Workouts
Body Building
Frequency:
3 Days On,
1 Day Off
Time:
About
45-60 Minutes
Body
building
requires
ff)cused
concentration
and
dedication
to training,
as well as proper
eating
habits.
Train
each
muscle
group
to fifihne
beff_re
moving
on to the
next
exercise.
Do
not
neglect
any
muscle
group.
If needed,
include
an aerobic
activity
to increase
your
caloric
expenditure
and
help
to reduce
your
body
f_tt levels
to achieve
a defined
muscular
look.
Rest
,'30-60 seconds
between
each
set and
exercise.
Focus
on
proper
K)rm.
Tighten
the
muscle
beK)re
you
move,
squeeze
the
muscle
as you
move,
cramp
the
muscle
at the
point
of fhll contraction,
and
resist
the
movement
as you
lower
the
weight.
Move
slowly
on each
rep.
Use
a pace
that
would
allow
you
to stop
the
movenlent
insmndy
at ally
point
ill the
rep.
Count
three
seconds
up and
three
seconds
down
and
work
to fatigue during each set.
DAY 1
DAY 2
DAY 3
Chest
Shoulders
Bench
Press
2-4
8-12
Chest
Fly
2-4
8-12
Seated
Shoulder
Press
2-4
8-12
Crossover
Rear
Deltoid
Row
2-4
8-12
i,ateral
Shoulder
Raise
2-4
8-12
Shoulder
Shrug
2-4
8-12
Back
Arllls
Seated
Lat Row
2-4
8-12
Seated
Lat Pulldowns
2-4
8-12
Biceps
Curl
2-4
8-12
Reverse
Curl
2-4
8-12
Triceps
Pushdown
2-4
8-12
Triceps
Extension
2-4
8-12
Legs
Tr u
n k
Squat
2-4
8-12
Leg Extension
2-4
8-12
Standing
Hip Extension
2-4
8-12
Standing
Low Back
Extension
2-4
8-12
Seated
Abdominal
Crunch
2-4
8-12
Seated
Oblique
Abdominal
Crunch
2-4
8-12
16
gox_{lex
Xceed
H ()x_qler's
Manual
Costco BFX
Xceed OM FINAL
print.indd
18
8,'16/2006
3:40:02 PM
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