This is Natural Bodybuilding!
Upcoming Local Competitions
5.19.12 NANBF Mr./Mrs. Natural MN (Pro-Qualifier)- Bloomington, MN
1/22/2012
Congrats Jocelyn!
One of our clients proved to be a force in her 1st competition and has a bright future ahead in Figure!
11/15/2011
Congrats Liz!
One of our clients made a fabulous transformation and a 3rd Place Open Figure finish in her first competition!
8/17/2011
Slow-burning Carbs: Why They are Important
Sweet potatoes, Oatmeal, Brown Rice all have one thing in common, there is essential to a great physique athlete!
6/26/2011
Grocery List for the Figure or Bodybuilder Competitor
This should make your trip to the grocery store much easier as we have laid out the core foods in one list.
Sample Bodybuilding Program
This workout program is the best way to produce muscle growth for new bodybuilders, advanced athletes, or anyone serious in adding quality muscle. It’s broken into Heavy and Light workouts, using Heavy for week 1 & 2, and Light week 3. Repeat similar training cycle.
Heavy – 5 warm-up sets for the muscle group worked, acclimate the weight during warm-up to 80% of your 1st set of your 1st exercise, which is all the warm-up needed for the entire workout. Very few sets per workout, so make sure you pick the proper heavy weight to always get 4-6 reps each set, a spotter is good to have. Rest period is 2 – 3 minutes between each set. Each week you should add weight, because you will get stronger. Keeping a workout journal is very important. Workout should last between 40 min – 50 min, that’s it!
Light – these workouts will have less rest and utilize standard sets, super sets, and drop sets. The idea behind the Light workout is to shock your muscle fibers, as they are used to the Heavy workouts for the prior two weeks. Workout should last around 45 min – 55 min.
Summary of Each Week (detail workouts below)
Week 1: Heavy
Monday – Chest, Abs
Tuesday – Legs
Wednesday – rest
Thursday – Back, Calves
Friday – Shoulders, Abs
Saturday – Triceps, Biceps
Sunday – rest
Week 2: Heavy
Monday – Chest, Abs
Tuesday – Back
Wednesday – Shoulders, Calves
Thursday – rest
Friday – Legs
Saturday – Triceps, Biceps, Abs
Sunday - rest
Week 3: Light
Monday – Back, Biceps, Abs
Tuesday – Chest, Triceps
Wednesday – Rest
Thursday – Legs
Friday – Shoulders, Abs
Saturday – Hamstrings, Calves
Week 1: Heavy |
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Monday – Chest, Abs |
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Barbell Bench Press |
2 sets x 4-6 reps |
Incline Dumbbell Press |
2 x 4-6 |
Dips |
2 x 4-6 |
Dumbbell Press |
1 x 4-6 |
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Weighted Sit-ups |
2 x 6-8 |
Weighted Decline Sit-ups |
2 x 6-8 |
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Tuesday – Legs |
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Squats |
2 x 4-6 |
Leg Press |
2 x 4-6 |
Dead Lift |
2 x 4-6 |
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Wednesday – rest |
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Thursday – Back, Calves |
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Weighted Pull-ups |
2 x 4-6 |
Barbell Rows |
2 x 4-6 |
Barbell Shrugs |
2 x 4-6 |
Pull-downs |
1 x 4-6 |
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Smith Toe Raise |
2 x 6-8 |
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Friday – Shoulders, Abs |
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Barbell Military Press |
2 x 4-6 |
Dumbbell Military Press |
2 x 4-6 |
Dumbbell Lateral Raise |
2 x 4-6 |
Dumbbell Front Raise |
2 x 4-6 |
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Weighed Bicycle Crunch |
2 x 8-12 |
Weighted Sit-ups |
2 x 4-6 |
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Saturday – Triceps, Biceps |
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Skull Crushers |
3 x 4-6 |
Cable Pushdowns |
2 x 4-6 |
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Barbell Curls |
2 x 4-6 |
Dumbbell Curls |
2 x 4-6 |
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Sunday – rest |
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Week 2: Heavy |
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Monday – Chest, Abs |
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Dumbbell Press |
2 sets x 4-6 reps |
Bench Press |
2 x 4-6 |
Incline Press |
2 x 4-6 |
Incline Dumbbell Press |
1 x 4-6 |
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Weighted Sit-ups |
2 x 6-8 |
Weighted Decline Sit-ups |
2 x 6-8 |
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Tuesday – Legs |
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Dead Lifts |
2 x 4-6 |
Squats |
2 x 4-6 |
Leg Press |
1 x 4-6 |
Leg Curls |
1 x 4-6 |
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Wednesday – rest |
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Thursday – Back, Calves |
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Barbell Rows |
2 x 4-6 |
Pull-downs |
2 x 4-6 |
T-bar Pull-downs |
2 x 4-6 |
Weighted Chin-ups |
1 x 4-6 |
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Seated Toe Raise |
2 x 6-8 |
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Friday – Shoulders, Abs |
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Dumbbell Military Press |
2 x 4-6 |
Barbell Military Press |
2 x 4-6 |
Dumbbell Front Raise |
2 x 4-6 |
Dumbbell Lateral Raise |
2 x 4-6 |
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Weighted Roman Chair |
2 x 8-12 |
Weighted Sit-ups |
2 x 4-6 |
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Saturday – Triceps, Biceps |
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Cable Pushdowns |
1 x 4-6 |
Dips |
2 x 4-6 |
Incline Skull Crushers |
2 x 4-6 |
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Barbell Curls |
2 x 4-6 |
Preacher Curls |
2 x 4-6 |
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Sunday – rest |
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Week 3: Light (60-90 seconds rest between sets) |
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Monday – Back, Biceps, Abs |
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SS1. (Super-set) Pull-ups |
2 x 8-12 |
SS1. Chin-ups |
2 x 8-12 |
DS. (Drop-set) Barbell Rows |
3 x 8-12 |
SS2. Barbell Curls |
2 x 8-12 |
SS2. Preacher Curls |
2 x 8-12 |
DS. Dumbbell Curls |
2 x 8-12 |
DS. Shrugs |
2 x 8-12 |
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SS3. Bicycle Crunches |
2 x 25 |
SS3. Crunches |
2 x 25 |
SS3. Roman Chair |
2 x 10 |
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Tuesday – Chest, Triceps |
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SS1. Dumbbell Press |
2 x 8-12 |
SS1. Dumbbell Flys |
2 x 8-12 |
SS2. Close-grip Bench |
2 x 8-12 |
SS2. Skull Crushers |
2 x 8-12 |
SS3. Dips |
2 x 8-12 |
SS3. Cable Pushdowns |
2 x 8-12 |
Bench Press |
2 x 20 |
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Wednesday – Rest |
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Thursday – Legs |
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Squats |
3 x 15 |
SS1. Leg Extensions |
2 x 8-12 |
SS1. Leg Press |
2 x 8-12 |
Smith Squats |
2 x 20 |
Walking Barbell Lunge |
2 x 20 |
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Friday – Shoulders, Abs |
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SS1. Dumbbell Lateral Raises |
3 x 8-12 |
SS1. Dumbbell Military Press |
3 x 8-12 |
SS2. Dumbbell Side Raises |
2 x 8-12 |
SS2. Barbell Upright Rows |
2 x 8-12 |
Smith Military Press |
2 x 12-15 |
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Saturday – Hamstrings, Calves |
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Romanian Dead Lift |
2 x 15 |
Curls |
2 x 15-20 |
Standing Leg Curls |
2 x 15-20 |
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SS1. Seated Toe Raise |
3 x 20 |
SS2. Smith Toe Raise |
3 x 20 |
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Sunday – rest |
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