Athlete Bodybuilder
Athlete Club
Bodybuilding, Strength & Conditioning, Functional FitnessThe Athlete Bodybuilder is the modern training program for serious gains for the intermediate athlete.
It combines heavy basic lifts with hypertrophy focus for maximum muscle growth and muscular development.
You will set new personal records on the Bech Press, Dead Lift and Back Squat and become more athletic.
You will become STRONGER and build MASS in eight effective weeks.
A
Pendlay Row
4 x 8
B
EZ Bar Curl
4 x 8
C
1-Arm DB Row
4 x 10
D
Kettlebell Biceps Curl
4 x 10
E
Rear Delt Laterals
4 x 12
F
Chin-Up
4 x MAX
G
Lying Leg Lift
3 x 15
A
Bench Press
5 x 8
B
DB Shoulder Press
4 x 8
C
Supine DB Tricep Press
4 x 10
D
Dip
4 x 12
E
Decline DB Bench Press
4 x 10
F
Tricep Pushdown
12, 12, 12, MAX
A
Deadlift Sumo
5 x 8
B
Hip Thrust Machine
5 x 8
C
Seated Leg Curl
4 x 10
D
Seated Calf Raises
12, 12, 12, 12, MAX
E
DB Straight Leg Deadlift
4 x 10
F
GHD Hip Extension
4 x 20
G
KB Side Bend
4 x 20
A
Pull-Up
4 x 8
B
One Arm Concentration Curl
4 x 20
C
Seated Row
4 x 10
D
Seated Incline DB Curls
E
Band Face Pull
4 x 12
F
Barbell Bicep Curl
15, 15, 15, MAX
A
Incline DB Bench Press
4 x 6
B
OH Cable Triceps Extension
4 x 22.046
C
DB Chest Fly
D
Tricep Rope Pulldowns
4 x 12
E
Bench Dips
15, 15, 15, MAX
F
Barbell Bench Press
15, 15, 15, MAX
G
Seated Ab Crunch
4 x 20
A
Front Squat
5 x 8
B
DB Walking Lunges
4 x 16
C
Leg Press
4 x 10
D
Leg Press Calf Raise
4 x 12
E
DB Box Squat
4 x 15
F
Leg Extension
15, 15, 15, MAX
A
Cardio
1 x 0:45
