Fit300
BodybuildingOur take on the Old School Bodybuilding program. Chances are you’re familiar with most of these, but there are a couple forgotten exercises below that you may not see performed that often.
- Bench Press and Incline Bench Press
- Arnold Presses
- Squats and Front Squats
- Barbell Rows
- T-Bar Rows
- Dumbbell Pullovers
- Dumbbell Rows
- Wide-Grip Chins
- Skull Crushers (Lying EZ Bar Triceps Extensions)
Of course, there are many other exercises like curls, lateral raises, flyes, etc. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program.
Features6 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Bench Pullup Warmup
B1
Bench Press
30, 12, 10, 8, 6
B2
Pull-Up
C1
Incline Bench Press
12, 10, 8, 6
C2
Bent Over Row
12, 10, 8, 6
D1
DB Fly
12, 10, 8, 6
D2
DB Pullover
12, 10, 8, 6
E1
Bent Over DB Row
12, 10, 8, 6
E2
T Bar Row
12, 10, 8, 6
F
Lying Leg Raise On Bench
5 x 25
Circuit
A
Shoulder and Arms Warmup
B
Shoulder Press
30, 12, 10, 8, 6
C1
Seated DB Press
12, 10, 8, 6
C2
DB Front Raise
12, 10, 8, 6
D1
DB Lateral Raise
12, 10, 8, 6
D2
Barbell Upright Row
12, 10, 8, 6
E
Barbell Bicep Curl
F1
Seated Incline DB Curls
12, 10, 8, 6
F2
Iso Hold DB Curl
12, 10, 8, 6
G
Reverse Grip Bench Press
12, 10, 8, 6
H1
Tricep Pushdown
12, 10, 8, 6
H2
DB Overhead Tricep Extension
12, 10, 8, 6
I
Lying Leg Raise On Bench
5 x 25
Circuit
A
Leg Day Warmup
B
Back Squat
C
Straight Leg Deadlift
D
Good Morning
E1
Leg Extension
E2
Lying Leg Curl
12, 10, 8, 6
F1
Calf Raise
F2
Calf Raise
G
Cable Crunch
Circuit
A
Bench Pullup Warmup
B1
Bench Press
30, 12, 10, 8, 6
B2
Pull-Up
C1
Incline Bench Press
12, 10, 8, 6
C2
Bent Over Row
12, 10, 8, 6
D1
DB Fly
12, 10, 8, 6
D2
DB Pullover
12, 10, 8, 6
E1
Bent Over DB Row
12, 10, 8, 6
E2
T Bar Row
12, 10, 8, 6
F
Lying Leg Raise On Bench
5 x 25
Circuit
A
Shoulder and Arms Warmup
B
Shoulder Press
30, 12, 10, 8, 6
C1
Seated DB Press
30, 12, 10, 8, 6
C2
DB Front Raise
30, 12, 10, 8, 6
D1
DB Lateral Raise
12, 10, 8, 6
D2
Barbell Upright Row
12, 10, 8, 6
E
Barbell Bicep Curl
F1
Seated Incline DB Curls
12, 10, 8, 6
F2
Iso Hold DB Curl
12, 10, 8, 6
G
Reverse Grip Bench Press
12, 10, 8, 6
H1
Tricep Pushdown
12, 10, 8, 6
H2
DB Overhead Tricep Extension
12, 10, 8, 6
I
Lying Leg Raise On Bench
5 x 25
Circuit
A
Leg Day Warmup
B
Back Squat
C
Straight Leg Deadlift
D
Good Morning
E1
Leg Extension
E2
Lying Leg Curl
12, 10, 8, 6
F1
Calf Raise
F2
Calf Raise
G
Cable Crunch
