Bodybuilders can obtain higher hormonal and remodeling responses when

Bodybuilders can obtain higher hormonal and

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Bodybuilders can obtain higher hormonal and remodeling responses when performing compound exercises, which allows for greater muscle hypertrophy to occur. For this reason, I have chosen the following exercises:EXERCISESETSREPSRESTDeadlift3-68-101-2 minutesBent-Over Row3-68-101-2 minutes* T-Bar Prison Row* T-Bar Row Eccentric Overload3-610-121-2 minutesPull-up Variations* Chin-ups Variations3-610-121-2 minutesIncline DB Curls* Cheat Curls* Zottman Curls3-610-121-2 minutesLandmines* Leg Raises3-615-201-2 minutesPlanks/Side Planks3-630-60 seconds1-2 minutesAthlete should use a weight in the 65% -85% of their 1-RM for each exercise.Achieving optimal muscle hypertrophy has been shown when athletes use the above recommendations.Week 1 – start by doing 3 sets and progressing every other week by adding another setWeek 2 – add more reps and progress every other week by adding more repsNOTE: * indicates exercises that should be alternated each weekCool-down:After the workout athlete should perform post-workout body-part stretching and weight training stretches. These exercises will help increase the bodybuilder’s flexibility and range of motion. Below are the exercises that should be completed after Wednesday’s workout:Chin bar hangVertical bar grabLat pull-down machineStanding straight-arm twist outVertical bar pushFridayWarm-up:5 minute light jog5-10 minute dynamic warm-upHand/wrist rotations (10 reps fwd/bck)Elbow rotations (10 reps fwd/bck)Knee-ups (10 reps each side)Hamstring kicks (10 reps each side)Bodyweight squats (10 reps)Around the world lunges (4 lunges each side x 2 sets)Standing trunk twists (45 seconds nonstop)Up/down jumps (45 seconds nonstop)5-10 minutes light warm-up sets
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