The number one goal of exercise for any human being on this earth, if you are being truthfully honest with yourself, is to look good naked. It’s ok, just admit it this is your deep down goal of going to the gym each and every day and eating your healthy foods when everyone else around you is snacking on bagels and drinking coffees that are more sugar than coffee.
If you have ever said you want to get toned, get more defined, lose a little here or add some size there, well then deep down you are just saying “I want to look good naked”. If this is the case, and it most likely is, then I got a great bodybuilding workout plan for you!
The Plan
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This bodybuilding workout plan will consist of a three-day full-body workout done for four weeks. Each day will consist of six exercises that will be done as a circuit-style workout (done back to back to back…etc.). Each day will have a primary focus but will hit all the major muscle groups in each workout.
The overall goal of this workout is to burn body fat and put on lean muscle. This is achieved by keeping the heart rate up by keeping the rest periods short (exercises done in succession) this will help you lose body fat and by keeping the intensity high (lifting heavyweight) will help you put on lean muscle.
Now let’s look at the plan you will be doing for the next four weeks.
The Workout
Day 1 (Focus Legs)
Complete 4 to 5 Rounds of A1 to A6 in 25 minutes if you get over 5 rounds, increase weight for next time.
A1. Barbell Back Squat 8-10 Reps
A2. Squat Jumps 8-10 Reps
A3. Inverted Row 8 to 10 Reps
A4. Ab Wheel Rollouts 8-10 Reps
A5. Dumbbell Bench Press 8-10 Reps
A6. Dumbbell Reverse Lunge 8 to 10 Reps/Side
Day 2 (Focus Chest and Back)
Complete 4 to 5 Rounds of A1 to A6 in 25 minutes if you get over 5 rounds increase weight for next time. Rest 3 minutes and go on to B1 and B2.
A1. Dumbbell Chest Supported Row 10-12 Reps
A2. Dumbbell Incline Bench Press 10-12 Reps
A3. Side Plank Rotations 10-12 Reps
A4. Dumbbell Step Ups 10-12 Reps/Side
A5. Close Grip Push Ups 10-12 Reps
A6. Dumbbell RDLs 10-12 Reps
B1. Chin-Ups 2x Failure
B2. Front Plank 2x30sec
Day 3 (Focus Hamstrings and Arms)
Complete 4 to 5 Rounds of A1 to A6 in 25 minutes if you get over 5 rounds increase weight for next time. Rest 3 minutes and go on to B1 and B2.
A1. Kettlebell Swing 10-12 Reps
A2. Broad Jumps 8-10 Reps
A3. Stir the Pot 10-12 Reps/Side
A4. Dumbbell 1 Arm Row 10-12 Reps/Side
A5. Dumbbell Goblet Squat 10-12 Reps
A6. Dumbbell Shoulder Press 10 to 12
B1. Overhead Cable Triceps Extensions 2×12
B2. Dumbbell Hammer Curls 2×12
Tips to maximize results
Eat Real Food and Lots of It
If you want to lose body fat and put on muscle, then you need to eat real foods. I am talking about meats, vegetables, fruits, and multi-grained foods. Not your foods that come in boxes. Stop eating the kid’s snacks and cereals and eat like a grown-up.
Rest
These workouts are demanding if done with a challenging weight and some effort. Make sure you have at least one day off in between workouts to let your body recover between workouts. Needless to say, but will anyways, you need to be getting 7 to 9 hours of sleep each night, as this will optimize muscle recovery and growth.
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