Fitness and Weight Loss » Physical Education » Physical Education Recreation Physical Education Recreation The Carol White Physical Education Program (PEP) is designed to jumpstart innovative physical education programs in America’:s schools. Administered by the Department of...
For anyone who wants to build
For anyone who wants to build muscle mass and get stronger, this workout was made for you. A basic two-day split bodybuilding workout routine that'll cover the big meaty exercises and also leave room for a bit of isolation to help out any of your weaker bodyparts.
Day 1 Workout: Lower Back/Chest/Biceps/Triceps
This is your typical chest and arms workout except.. there's deadlift! Why? You'll find it in a second.
3 x Deadlift
3 x Bench Press
3 x Dumbbell Flyes
3 x Dips
3 x Dumbbell or Barbell Curls
15 sets: 1 workout. It should take you anywhere from 30 minutes to 45 minutes (not including warm-up). I'd take a good minute or two of rest for deadlift/bench press. I usually do the flyes right after each set of bench press to get a good stretch or you can do it after all of your bench press, you may prefer one or the other.
After that, I like to superset between Dips (or another triceps exercise) with Dumbbell Curls. The whole point is to the basic exercises with a bit of isolation work to finish things up.
Day 2 Workout: Legs/Upper Back/Shoulder/Abs
After a blood-pumping 3 sets of squats, you'll probably be dead tired, which is why we put deadlift in the previous workout.
3 x Squats
3 x Pull-ups
3 x Bent-over Rows or Cable Rows
3 x Military Press
3 x Machine crunch/Knee Raises
This workout is fairly straightforward, there's no need to superset, but if you're feeling more adventurous you can try supersetting pull-ups and rows. Other than that, you can choose another ab exercise if you want to (granted, the ab exercise really does target your abs), but I prefer machine crunch because I can up the poundage week by week.
Final note, this workout is not meant for a beginner because some of the exercises are reasonably difficult and require extra attention to form such as squats and deadlifts. And remember, eating right and avoiding overtraining are key to any sort of success in bodybuilding.