Bodybuilding Tips and Tricks

Close-Grip Bench Press - 3 sets; Rep Scheme: 8, 10, 12
Tricep Pressdowns - 4 sets; Rep Scheme: 10, 12, 12, 15
Reverse-Grip Bench Press - 4 sets; Rep Scheme: 6, 8, 10, 12
Overhead Dumbbell Extension - 4 sets; Rep Scheme: 8, 8, 10, 10

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

This workout targets the long (outer) head of the biceps muscle.

Incline Dumbbell Curls: - 4 sets; Rep Scheme: 6, 6, 12, 12
Close-Grip Barbell Curls: - 3 sets; Rep Scheme: 10, 10, 12
Standing Cable Curls: - 4 sets; Rep Scheme: 6, 8, 12, 12
Hammer Curls: - 3 sets; Rep Scheme: 10, 8, 6

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Barbell Front Raise - 3 sets; Rep Scheme: 12, 10, 8
Reverse-Grip Smith Machine Press - 4 sets; Rep Scheme: 12, 10, 8 , 6
Upright Cable Row - 3 sets; Rep Scheme: 10-12 reps per set
(compound set with)
Dumbbell Lateral Raise - 3 sets; Rep Scheme: 10-12 reps per set

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Lat Pulldowns - Back - 4 sets; Rep Scheme: 15, 12, 10, 8
Flat-Bench Dumbbell Presses - Chest - 4 sets; Rep Scheme: 15, 12, 10, 8
Incline Dumbbell Curls - Biceps - 4 sets; Rep Scheme: 15, 12, 10, 8
Tricep Pressdowns - Triceps - 4 sets; Rep Scheme: 15, 12, 10, 8
Dumbbell Lateral Raises - Shoulders - 4 sets; Rep Scheme: 15, 12, 10, 8
Dumbbell Shrugs - Traps - 4 sets; Rep Scheme: 15, 12, 10, 8

Increase weight each set to allow you to only complete the prescribed number of reps.

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise. Alternate this rep scheme with a 6, 6, 15, 20 rep scheme at your discretion, starting with a heavier weight for the first two sets and lowering the weight for the last two.

Incline Barbell Press - Chest - 4 sets: Rep Scheme: 15, 12, 10 , 8
Bent-Over Barbell Rows - Back - 4 sets: Rep Scheme: 15, 12, 10 , 8
Standing Barbell Curls - Biceps - 4 sets: Rep Scheme: 15, 12, 10 , 8
Lying French Presses - Triceps - 4 sets: Rep Scheme: 15, 12, 10 , 8
Seated Barbell Shoulder Presses - Shoulders - 4 sets: Rep Scheme: 15, 12, 10 , 8
Barbell Shrugs - Traps - 4 sets: Rep Scheme: 15, 12, 10 , 8

Increase weight each set to allow you to only complete the prescribed number of reps.

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise. Alternate the 15, 12, 10, 8 rep scheme with this rep scheme—6, 6, 15, 20—from workout to workout, exercise to exercise, or however you see fit. Keep those muscles guessing! For this second rep scheme, you will start with the heaviest weight (after a couple of warm-up sets of course) and then lower the weight for the final two sets.

Pull-ups - 4 sets; Rep Scheme: 12, 10, 8, 8
Wide-Grip Lat Pulldown - 4 sets; Rep Scheme: 10-12 reps per set
Wide-Grip Seated Cable Row - 4 sets; Rep Scheme: 10-12 reps per set
Straight-Arm Pulldown - 3 sets; Rep Scheme: 10-12 reps per set

RRest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Incline Barbell Press - 4 sets; Rep Scheme: 12, 10, 8, 8
Incline Cable Flye - 3 sets; Rep Scheme: 10, 10, 8
Seated Machine Chest Press - 3 sets; Rep Scheme: 10, 10, 10
Foot-Elevated Push-Up - 2 sets: Rep Scheme: 15, 15

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Barbell Squat - 2 sets; Rep Scheme: 6, 8
Bent-Over Barbell Row - 2 sets; Rep Scheme: 6, 8
Incline Barbell Press - 2 sets; Rep Scheme: 6, 8
Seated Barbell Shoulder Press - 2 sets; Rep Scheme: 6, 8
Lying French Press - 2 sets; Rep Scheme: 6, 8
Barbell Curl - 2 sets; Rep Scheme: 6, 8
Standing Calf Raise - 1 set; Rep Scheme: 25
Cable Crunches - 1 set; Rep Scheme: 25

I recommend doing 5-10 minutes of light cardio to warm-up before beginning.

Barbell Squat - 4 sets; Rep Scheme: 6, 10, 12, 12
Leg Extension - 4 sets; Rep Scheme: 8, 10, 10, 12
Leg Curl - 4 sets; Rep Scheme: 8, 10, 12, 15
Romanian Deadlift - 4 sets; Rep Scheme: 10, 10, 12, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Lying French Press (Skull Crushers) - 5 sets; Rep Scheme: 12, 8, 8, 10, 10
Triceps Pressdown - 3 sets; Rep Scheme: 8, 10, 12
Close-Grip Bench Press - 4 sets; Rep Scheme: 8, 8, 10, 12
Seated Overhead Dumbbell Extension - 3 sets; Rep Scheme: 8, 10, 10
Dumbbell Kickbacks - 3 sets; Rep Scheme: 8, 8, 10

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.