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Bodybuilding splitprogram part 1

 

Notes

 
This program is aimed at the experienced user who wants greater muscle growth. It is important that the muscles are strained to maximum in each set. Therefore, the weight should be adjusted so that the exercises only can be performed exactly the recommended number of repititions. Bodybuilding split program is spread over 3 training days. Since the program's muscle strain is at a maximum, it is important to maintain 1-2 rest days a week. The program trained optimally at 4-5 training days a week, distributed across the week. When all 3 parts of the program is finalized, you start over again at day 4.
 
 
Deadlift
Deadlift, Step 1Deadlift, Step 2
 
Bend your legs holding barbell just under your knees. Keep your back straight while stretching your legs, keep barbell tight to your body, look straight forward.
Bent-over row
Bent-over row, Step 1Bent-over row, Step 2
 
Slightly bend your hips and knees, keeping your back straight, barbell hanging below and before your knees. Grasp barbell with a shoulder-wide grip, pulling it towards abdomen before returning to initial position.
One arm dumbbell row
One arm dumbbell row, Step 1One arm dumbbell row, Step 2
 
Stand bending forward, resting on the bench on one knee and one hand and holding a dumbbell in the other hand that points to the floor. Pull your arm along your side till the dumbbell reaches waist level. Lower it again.
Front pull down
Front pull down, Step 1Front pull down, Step 2
 
Adjust thigh cushion before sitting to ensure a stable seating position. Grasp handle with a wide grip, straighten your back, lean a little backward and look up towards the cable. Slightly sway your loin and slowly pull the handle towards your chest. Return to initial position.
Seated row 2
Seated row 2, Step 1Seated row 2, Step 2
 
Sit bending forward, knees slightly bent. Stretch forward and grasp the handle, pull towards navel and hold for a moment before returning to initial position. Keep your back straight during the entire exercise.
Barbell curl
Barbell curl, Step 1Barbell curl, Step 2
 
Stand with your back straight, grasping barbell with an underhand, shoulder-wide grip. Lift barbell by fully bending your elbows, keeping upper arms tight to your body. Keep upper part of your body motionless during the entire exercise.
Dumbbell curl
Dumbbell curl, Step 1Dumbbell curl, Step 2
 
Sit on a bench with a dumbbell in each hand, palms facing your body. Lift arms towards your shoulders by bending your elbows and turning dumbbells outwards. Keep upper arms tight to upper part of your body during the entire exercise
High cable curl
High cable curl, Step 1High cable curl, Step 2
 
In the cable pull exercise, stand with one handle in each hand and hold arms stretched to the sides. Pull handles completely against the head, while upper arms remain into a horizontal position. Lower slowly into initial position
 
 
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