My bodybuilding program

Below is my current plan at the gym. I lift heavy, and most exercises are 5 sets of 6 repetitions.

Once I find I can do 5 X 6, I increase the load. I have some micro plates which are really useful for this – they fit an Olympic bar and come in .25 and .5 kg increments. Very useful for female lifters and bodybuilders.

Rest days at present are usually Saturday and Sunday. Others days I go for walks, and may occasionally add in some light cardio on the bike or rower.

DAY 1 (upper body):
• Bench
• Rope push down
• Machine seated fly’s
• Machine rear delt flys
• Shoulder press machine
• Hammer strength decline press
• Barbell curls

DAY 2 (lower body):
• Front squats
• Romanian deadlifts
• Leg press
• Seated calf raises
• Leg extensions
• Lying leg curls

DAY 3 (upper body):
• Deadlift
• Dumbbell row
• T bar row
• Lat pulldown
• Front raises
• Side raises
• Barbell row
• Dumbbell fly’s

DAY 4 (lower body):
• Squats
• Leg press
• Leg press calf raises
• Leg extensions
• Lying leg curls
• Hip abductors
• Glute ham raise
• Glute bridges

DAY 5 (upper body):
• Overhead press
• Dumbbell shoulder press
• Dumbbell press
• Dumbbell incline press
• Hammer curls
• Preacher curls
• Kettle bell shrugs

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