Advanced Bodybuilding and Fitness Training

Foundation Bodybuilding Program
Foundation Bodybuilding Program
Monday & Friday						Wednesday
Monday & Friday						Wednesday
Exercise		SET	1	2	3	Exercise		SET	1	2	3
1	Leg Extensions	Wt.	40%	45%	50%	1	Squats	Wt.	45%	50%	55%
1	Leg Extensions	Reps	15	15	15	1	Squats	Reps	20	20	20
2	Leg Curls	Wt.	40%	45%	50%	2	Stiff-Legged Deadlift	Wt.	45%	50%	55%
2	Leg Curls	Reps	12	12	12	2	Stiff-Legged Deadlift	Reps	12	12	12
3	Calf Raises	Wt.	0	0	0	3	Seated Calf Raises	Wt.	0	0	0
3	Calf Raises	Reps	15	15	15	3	Seated Calf Raises	Reps	15	15	15
4	Barbell Bench Press	Wt.	40%	45%	50%	4	Incline DB Bench	Wt.	45%	50%	55%
4	Barbell Bench Press	Reps	12	12	12	4	Incline DB Bench	Reps	12	12	12
5	Lat Pull-Downs (Front)	Wt.	40%	45%	50%	5	One Arm DB Rows	Wt.	45%	50%	55%
5	Lat Pull-Downs (Front)	Reps	12	12	12	5	One Arm DB Rows	Reps	12	12	12
6	Dumbbell Presses	Wt.	40%	45%	50%	6	Lateral Raises	Wt.	40%	45%	50%
6	Dumbbell Presses	Reps	12	12	12	6	Lateral Raises	Reps	12	12	12
7	Barbell Curls	Wt.	40%	45%	50%	7	Hammer Curls	Wt.	45%	50%	55%
7	Barbell Curls	Reps	10	10	10	7	Hammer Curls	Reps	10	10	10
8	Triceps Push-Downs	Wt.	40%	45%	50%	8	Nose Crushers	Wt.	45%	50%	55%
8	Triceps Push-Downs	Reps	10	10	10	8	Nose Crushers	Reps	10	10	10
9	Crunches	Wt.	0	0	0	9	Decline Sit-ups	Wt.	0	0	0
9	Crunches	Reps	15	15	15	9	Decline Sit-ups	Reps	15	15	15
10	Hanging Knee Raises	Wt.	0	0	0	10	Reverse Crunches	Wt.	0	0	0
10	Hanging Knee Raises	Reps	10	10	10	10	Reverse Crunches	Reps	15	15	15