Basic 2 Day 1 Off Workout Routine

Please note I am not a professional body builder. I don't know how effective my routine is but it's just what I do and it seems to be working.

- Cody

Routine Type 2 days on 1 day off - Targets large muscle structures on day one and smaller muscle structures on day two.
Duration Ongoing
Level Intermediate
Purpose Build strength and muscle mass
Target Beginners to advanced

Workout Schedule:

Monday Workout A - Full Body Workout
Tuesday
Workout B - Upper Body Workout
Wednesday
Rest
Thursday
Workout A - Full Body Workout
Friday Workout B - Upper Body Workout
Saturday
Rest (cardio optional)
Sunday Repeat Cycle

The Workout

Workout A - Full Body Workout
Muscle Group Exercise Sets / Reps
Full Body Bench Press 4 x 8 - 10 reps
Incline Bench Press 4 x 8 - 10 reps
Incline Fly 4 x 8 - 10 reps
Squats 4 x 8 - 10 reps
Lunges or Deadlifts 4 x 8 - 10 reps
Calf Raises 4 x 8 - 10 reps
Bent Over Rows 4 x 8 - 10 reps
Wide Grip Chin Ups 4 x 7 - 12 reps
Workout B - Upper Body Workout
Muscle Group Exercise Sets / Reps
Upper Body Shoulder Press 4 x 8 - 10 reps
Lateral Raise 4 x 8 - 10 reps
Front Raise 4 x 8 - 10 reps
Kick Backs 4 x 8 - 10 reps
Lat Machine Pull Downs 4 x 8 - 10 reps
Close Grip Bench Press 4 x 8 - 10 reps
Barbell Curls 4 x 8 - 10 reps
Hammer Curls 4 x 8 - 10 reps
Swiss Ball Crunch 4 x 30 - 50
Butt Bridge 3 x exhaustion
Cable Twists 3 x 10 - 12

Nutrition- Eat as much as possible at any given chance..try to get good fruits and veggies..

Supplements-

Ultimate nutrition- Muscle juice

GNC Pro Performance- CELL-VOL L-Glutamine powder

GNC- Mens Multivitamin and mineral

Nestle- Breakfast anytime

This is my schedule. Like I said, I'm no professional. I'm a 19 year old and have only been lifting weights for 3 years.

- Submitted by Cody

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