Upper Back, Calfs, Abs

Upper Back, Calfs and Abs

• 6 X 20-6 T-Bar Rows
• 5 X 14 One-Arm Dumbbell Rows
• Superset 5 X 12 Standing Calf Raises
• 5 X to failure Pullups
• 5 X 12-4 Lat Pulldowns
• 3 X to failure Close-Grip Pullups
• 6 X to failure Captain Chair Leg Raises 

3.1 Mile Run on Treadmill @ 8.4 mph

Weekend Edition - 2 Workouts (Arms and Legs)

Weekend Workouts

Friday - Rest Day

Saturday - Arms and Abs

• 5 X 12 Close Grip Bench Press
• 4 X 15-6 French Press
• 3 X 12 Dumbbell Kickbacks
• 6 X 15-5 Standing Barbell Curls
• 6 X 12-8 Seated Alternating Dumbbell Curls
• 4 X to failure Captain Chair Leg Raises
• 3 X to failure Incline Situps

Sunday - Legs, Lower Back, and Abs

• 5 X 12-4 Barbell Squat
• 4 X to failure Barbell Walking Lunges
• 3 X 15-8 Leg Extensions
• 6 X 12-4 Stiff Leg Deadlift
• Superset 6 X 14 Standing Calf Raises
• 5 X 15-8 Leg Curls
• Superset 6 X 15 Seated Calf Raises
• 6 X to failure Captain Chair Leg Raises

Shoulders, Calfs, Abs

Shoulders, Calfs, Abs
4 X 30-10 L-Raises
6 X 12-6 Seated Barbell Press Superset
     6 X 12 Standing Calf Raises
2 Drop Sets of 3 X to failure Seated Dumbbell Lateral Raises
5 X 12 Seated Dumbbell Bent-over Lateral Raises
3 X 8 Seated Dumbbell Front Raises
6 X 12-6 Barbell Shrugs Superset
     6 X to failure Captain Chair Leg Raises

Cardio Day

Cardio Day

5K - 3.1 mile run on treadmill.

Welcome

Welcome to my Bodybuilding Workout of the Day blog.  I came up with this idea from the Crossfit Workout of the Day site (crossfit.com).  Even though I cannot stand CrossFit, the idea of a workout of the day is a good one.  Each day I will try to post a workout for a muscle group, with the idea that the muscle group will be trained once a week.  Each week that muscle group workout will be changed so that the body part trained does not get use to the same workout, thus, it has to adapt to a different stimulus.  This adaptation is what causes the muscle to grow.

Since the heart is the most important muscle, I will also incorporate cardio into the workouts.

Beginners should half the amount of sets for each exercise.

I will try to include links to diagrams for the more esoteric exercise names.  However, I assume everyone knows the basics like Barbell Bench Press, Standing Barbell Curl, etc.

For those who are starting here is a listing of some good books/sites to reference:

• The New Encyclopedia of Modern Bodybuilding
• Hardcore Ronnie Coleman
• Strength Training Anatomy
• CalorieKing
• ExRx.net