Basement Bodybuilding

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

WEEKS 12-18

Training Split

Day 1 = Chest / Shoulders / Triceps
Day 2 = Back / Biceps
Day 3 = Legs / Abs
Day 4 = Rest Day
**REPEAT**

Program Notes: In this final training phase, the workout frequency is increased once again and you’ll now be completing 6 workouts per week. As previously mentioned, training volume is one of the keys to stimulating muscle growth and this training phase certainly delivers on that. Complete the 3 workouts over a 3 day time frame, take a day off and then repeat the cycle again. So, to recap, this is a 3 ON 1 OFF training cycle. Also, as with the previous 2 cycles, you’ll be performing between 8-12 repetitions per set.

Chest / Shoulders / Triceps

Exercise	Sets	Rest
Flat Dumbbell Press	5	2 minutes
Incline Dumbbell Press	4	2 minutes
Push Ups	3	1 minute
Overhead Dumbbell Press	4	2 minutes
Lateral Dumbbell Raises	3	1 minute
Lying Triceps Extensions	3	2 minutes

Back / Biceps / Abs

Exercise	Sets	Rest
Bent Over Dumbbell Rows (elbow in)	5	2 minutes
Bent Over Dumbbell Rows (elbows out)	5	2 minutes
Standing Easy Bar Curls	5	2 minutes
Seated Medicine Ball Twists	3	1 minute
Duel Medicine Ball Crunch	3	1 minute

Legs

Exercise	Sets	Rest
Bench Step Ups	3 (per leg)	2 minutes
Dumbbell Squats	3	2 minutes
Dumbbell Lunges	3 (per leg)	2 minutes
Straight Leg Deadlifts with Dumbbells	4	2 minutes
Standing Calf Raises	5	30 seconds

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