Bodybuilding Weekly Routine Recommendations

Why and How?

• Muscles require 48 hours with plenty of rest to recover. Without this recover period, you may be defeating the purpose of muscle building routines.
• Moderate routine should include three sets of 8-12 reps with 60-90 second rest intervals.
• Spend no more than 90 minutes in the gym.
• Supplements may help.

The Routine

The routine can be modified per your lifestyle, but always remember the “Why?”.

• Monday – Upper Body: Dumbbell Bench Press; Deadlift; Barbell Row; Overhead Press
• Tuesday – Lower Body including core: Squat; Deadlift
• Wednesday – REST
• Thursday – Upper Body: Dumbbell Bench Press;
• Friday – Lower Body including core
• Saturday – Rest
• Sunday – Rest