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Weider Bodybuilding system S1


Shared By : samincn

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 5 / 258

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Description

In first month, you should use the cycle like following:
Day1. S1
Day2. S2
Day3. S3
1 set

in the second month, begin 2 set
in the 3rd, add some weight, less freq
 
Monday Weider Bodybuilding system S1
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 1 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 1 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 1 Progress Chart

Shoulders

 Smith Machine Overhead Shoulder Press 60 sec 8 1 Progress Chart

Upper Legs

 Barbell Squat 60 sec 8 1 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 1 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 1 Progress Chart

Shoulders

 neck exercises all directions 60 sec 8 1 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 1 Progress Chart

Biceps

 Barbell Curl 60 sec 8 1 Progress Chart

Triceps

 Tricep Dumbbell Kickback 60 sec 8 1 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 8 1 Progress Chart

Abs

 Crunches with Legs on Bench 60 sec 12 1 Progress Chart

Abs

 Leg Raise 60 sec 12 1 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 8 1 Progress Chart
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