Basement Bodybuilding

in Free Bodybuilding Programs by muaythaiguy — September 22, 2009 at 1:40 | 0 comments

WEEKS 6-12

Training Split

Monday = Upper Body
Tuesday = Lower Body
Wednesday = OFF
Thursday = Upper Body
Friday = Lower Body
Weekends = OFF

Program Notes: A few changes are made during this phase. The workout frequency is increased to 4 times per week and each body part gets trained twice per week instead of only once. This obviously increases the total training volume and we know, training volume is one of the keys to stimulating hypertrophy (muscle growth). There’s a few “supersets” that are also incorporated into this program. Indicated by an “SS”, a superset means that you should move from one exercise immediately to the next without a rest interval.

Upper Body

EXERCISE	SETS	REPS	REST
Flat Dumbbell Press	4	8-12	(SS)
Bent Over Dumbbell Rolls (elbows in)	4	8-12	(SS)
Incline Dumbbell Press	4	8-12	(SS)
Bent Over Dumbbell Rows (elbows out)	4	8-12	(SS)
Overhead Dumbbell Press	4	8-12	2 minutes
Easy Bar Curls	4	8-12	2 minutes
Lying Triceps Extensions	4	8-12	2 minutes

Legs and Abs

EXERCISE	SETS	REPS	REST
Bench Step Ups	3 (per leg)	12-15	2 minutes
Dumbbell Squats	4	8-12	2 minutes
Dumbbell Lunges	3 (per leg)	8-12	2 minutes
Straight Leg Deadlifts w. Dumbbells	4	8-12	2 minutes
Standing Calf Raises	4	Failure	45 seconds
Seated Medicine Ball Twists	3	Failure	1 minute
Seated Medicine Ball Twists	3	Failure	1 minute
Duel Medicine Ball Crunch	3	Failure	1 minute

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