Shoulders: Dumbbell Press 4 sets of 8-12 reps
Arnold Press 3 sets of 6-10 reps
Bent Over Rows 4 sets of 6-10 reps
Dumbbell Front Raises 3 sets of 8-12
reps
Upright Rows 3 sets of 6-10 reps
Arms: Dumbbell Curls 4 sets of 8-12 reps
Dumbbell Kickbacks
4 sets of 8-12 reps
Hammer Curls 4 sets of
8-12 reps
French Curls 4 sets of
6-10 reps
Chin-ups 4 sets of
max reps
Dips 4 sets of max
reps
Legs: Squats 5 sets of descending reps (10,8,6,4,2)
Hamstring Curls 4 sets
of 6-10 reps
2 Mile run
Chest: Flat bench 6 sets of 3 reps (first set warmup-10 reps)
Incline bench 5 sets of
5 reps (first set warmup-10 reps)
Decline bench 5 sets of
5 reps (first set warmup-10 reps)
Back: Deadlifts 5 sets of 4-8 reps
Pull-ups 4 sets of
maximum reps
Machine row 4 sets
of 8-12 reps
Lat pulldown 4
sets of 6-10 reps
Cardio: 1 mile run
15 second
tabatas (sprints, with 10 second breaks in between)
2 mile run
Bodybuilding Workouts by
Scooby