Bodybuilding 101 - Top 5 Back Exercises
Video Clips. Duration : 4.27 Mins.
Bodybuilding 101 - Top 5 Back Exercises
Bodybuilder Jo Nam Eun demonstrates how to build a bigger and wider back with the top 5 upper and lower back exercises: Pullups 0:11 Pulldowns 0:38 Bent-over...
Bodybuilding 101 - Top 5 Back Exercises
Bodybuilding 101 - Top 5 Back Exercises
Bodybuilding 101 - Top 5 Back Exercises
Bodybuilding 101 - Top 5 Back Exercises
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4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan
If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
4 Day Bodybuilding Workout Plan
Here is a sample three day workout.
4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan
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Day 1 - Back, Chest, and Abs
4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan Specifications
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4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan
Do three sets of 12-15 reps each.
- Bent over barbell row
- Stiff legged barbell dead lift
- Barbell bench press
- Incline dumbbell press
- Dumbbell flies
- Crunches
Day 2 - Legs and Shoulders
Do three sets of 12-15 reps each.
- Barbell squat
- Seated calf raise
- Front dumbbell raise
- Side lateral raise
- Upright barbell row
- Lunges
- Barbell squats
Day 3 - Biceps, Triceps, and Abs
Do three sets of 12-15 reps each
- Barbell curl
- Incline dumbbell curl
- Lying triceps press
- Barbell triceps extension
- Front dumbbell raise
- Dumbbell hammer curls
- Crunches
About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.
During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.
Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.
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4 Day Bodybuilding Workout Plan
Bodybuilder Jo Nam Eun demonstrates how to build a bigger and wider back with the top 5 upper and lower back exercises: Pullups 0:11 Pulldowns 0:38 Bent-over...
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