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24-Week Bodybuilding Plan


Workout 1: Chest, Shoulders, Traps (75 seconds of rest)


Chest: Smith Machine Bench Presses: 20*, 8, 6, 6
Incline Dumbbell Presses: 8, 8, 8
Flat-Bench Dumbbell Flyes: 8, 8, 8

Shoulders: Seated Smith Machine Overhead Presses: 20*, 8, 6, 6
Rear Dumbbell Laterals On An Incline Bench: 8, 8, 8
Seated Dumbbell Lateral Raises: 8, 8, 8

Traps: Dumbbell Shrugs: 20*, 6, 6, 6, 6


Workout 2: Back, Biceps, Triceps (75 seconds of rest)

Back: Deadlifts: 20*, 6, 6, 4, 4
Bent-Over Rows: 20*, 8, 8, 8
Close-Grip Pulldowns: 8, 8, 8

Triceps: Close-Grip Press: 20*, 8, 8, 8, 8
Rope Pressdowns: 8, 8, 8, 8

Biceps: EZ-Bar Curls: 20*, 8, 8, 6, 6
Incline Dumbbell Curls: 8, 8, 8, 8


Workout 3: Abdominals, Calves, Hamstrings, Quads


Abdominals: Lying Leg Raises: 20, 20
Forward Crunches: 20, 20

Calves: Seated Calf Raises: 10, 10, 10, 10, 10

Hamstrings: Seated Leg Curls: 20*, 8, 8, 8, 8, 8

Quadriceps: Leg Extensions: 20*, 8, 8, 8, 8
Squats: 6, 6, 6
Leg Presses: 10, 10, 10


Training – Weeks 5-8: Training


Workout 1: Chest, Hamstrings, Abdominals


Chest: Incline Bench Presses: 20*, 20*, 12, 10, 8, 6
Dumbbell Bench Presses: 10, 8, 6
Cable Crossovers: 10, 8, 6
Decline Dumbbell Presses: 10, 10
Hamstrings: Romanian Deadlift: 20*, 20*, 10, 10, 10, 8, 8
Seated Leg Curl: 15, 15, 12, 12
Abdominals: Rope Crunch: 20, 20, 20, 20, 20
Reverse Crunch: 15, 15, 15, 12


Workout 2: Back, Traps, Cardio


Back: Deadlift: 20*, 20*, 8, 8, 6, 4
Barbell Bent-Over Row: 20*, 12, 10, 8, 6, 4
Wide-Grip Pull-Ups: Total of 50
Traps: Dumbbell Shrug: 20*, 12, 10, 8, 6
Cardio: Treadmill : 20 minutes (sprints)



Workout 3: Shoulders, Biceps


Shoulders: Seated Barbell Military Press: 20*, 12, 10, 8, 6
Dumbbell Lateral Raise: 10, 8, 8, 8
Reverse Pec-Dec Flye: 8, 8, 8
Biceps: EZ-Bar Curl: 20*, 10, 8, 6
Incline Dumbbell Curl: 10, 10, 10
Machine Preacher Curl: 8, 8, 8
Cardio: Treadmill: 20 minutes (sprints)


Workout 4: Quads, Triceps, Calves


Quads: Leg Extension: 20*, 20*, 15, 15, 15
Squat: 10, 10, 10, 8, 8
Leg Press: 15, 12, 12
Triceps: Close-Grip Press: 20*, 10, 8, 6
Lying French Press: 10, 8, 8
Rope Pressdown: 12, 10, 8
Calves: Standing Calf Raise: 10, 10, 10, 8, 8
Seated Calf Raise: 15, 15, 12


Training – Weeks 9-12: Training


Workout 1: Chest, Biceps


Chest: Incline Dumbbell Press: 20*, 10, 10, 10
Low-Incline (10o) Dumbbell Press: 10, 10, 10
Cable Crossover: 10, 10, 10
Dips: 8, 8, 8
Biceps: EZ-Bar Curl: 20*, 8, 8, 8
Cable Crossover Curl: 8, 8, 8
Reverse Barbell Curl: 12, 12, 12
Forearms: Barbell Wrist Curl 10, 10, 10
Reverse Barbell Wrist Curl 10, 10, 10
Cardio: Treadmill: 30 minutes



Workout 2: Quads, Calves


Quads: Hyperextensions*: 15, 15
Leg Extensions: 20*, 20* 10, 10, 10
Squats: 20*, 10, 10, 10
Barbell Lunge: 10, 10, 10
Leg Press: 10, 10, 10
Calves: Leg Press Calf Raise 15, 15, 15
Seated Calf Raise: 20, 20, 20


Workout 3: Back, Hamstrings, Abs


Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 6, 6, 6
Dumbbell Row: 6, 6
Bent-Over Row: 10, 10, 10
Close-Grip Pulldown: 10, 10, 10
Hamstrings: Seated Leg Curl: 20*, 20*, 8, 8, 8
Dumbbell Romanian Deadlift: 12, 12, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Reverse Crunch 20, 20, 20

Workout 4: Shoulders, Triceps


Shoulders: Dumbbell Lateral Raise: 20*, 20*, 12, 12, 12
Seated Dumbbell Overhead Press: 10, 10, 10
Seated Smith Machine Overhead Press: 10, 10, 10
Bent-Over Dumbbell Lateral Raise: 12, 12, 12
Triceps: Close-Grip Press: 20*, 10, 10, 10
Dumbbell Overhead Extension: 10, 10, 10
Rope Pressdown: 10, 10, 10
Cardio: Treadmill: 30 minutes



Training – Weeks 13-16: Training

Workout 1: Quads, Hamstrings, Calves


Quads: Front Squats: 20*, 20*, 12, 10, 8
Leg Press: 15, 12, 10
Leg Extension: 50, 25, 15, 8
Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25
Calves: Standing Calf Raise: 25, 25, 25

Seated Calf Raise: 25, 25, 25



Workout 2: Chest, Shoulders



Chest: Incline Dumbbell Press: 20*, 20*,15, 15, 12

Dumbbell Flye: 15, 15, 15
Decline Dumbbell Press: 15, 15, 12
Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12
Dumbbell Lateral Raise: 15, 15, 12
Reverse Pec-Dec Flye: 15, 15, 12
Dumbbell Shrug: 12, 12, 12


Workout 3: Back, Abdominals, Cardio


Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 10, 10, 10
Close-Grip Pulldown: 20*, 15, 15, 12
Bent-Over Row: 15, 15, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Leg Raise 15, 15, 15
Cardio: Treadmill: 30 minutes


Workout 4: Biceps, Triceps


Biceps: Barbell Curl: 20*, 20*, 15, 15, 12
Incline Dumbbell Curl: 15, 15, 15
Alternate Hammer Curl: 12, 12
Crossover Curl: 15, 15
Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12
Seated EZ-Bar Overhead Extension: 15, 15, 15
Dips: 15, 15, 12
Rope Pressdown: 20, 15, 15
Cardio: Treadmill: 30 minutes



Training – Weeks 17-20: Training






Workout 1: Quads, Hamstrings, Calves


Quads: Squats: 20*, 20*, 15, 15, 12
Leg Press/Leg Extension: 10/10, 12/12, 15/15
Hack Squat/Dumbbell Lunge: 25/10, 15/8, 25/10
Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25
Calves: Standing Calf Raise: 25, 25, 25

Seated Calf Raise: 25, 25, 25



Workout 2: Chest, Shoulders



Chest: Incline Dumbbell Press: 20*, 20*,15, 15, 12

Dumbbell Flye/Dip: 15/F, 15/F, 15/F
Smith Machine Bench Press: 15, 15, 12
Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12
Dumbbell Lateral Raise: 15, 15, 12
Reverse Pec-Dec Flye: 15, 15, 12
Dumbbell Shrug: 12, 12, 12

Workout 3: Back, Abdominals, Cardio


Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 10, 10, 10
Close-Grip Pulldown: 20*, 15, 15, 12
Bent-Over Row: 15, 15, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Leg Raise 15, 15, 15
Cardio: Treadmill: 10 minutes
Treadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S)


Workout 4: Biceps, Triceps


Biceps: Barbell Curl: 20*, 20*, 15, 15, 12
Incline Dumbbell Curl: 15, 15, 15
Alternate Hammer Curl: 12, 12
Crossover Curl: 15, 15
Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12
Seated EZ-Bar Overhead Extension: 15, 15, 15
Dips: 15, 15, 12
Rope Pressdown: 20, 15, 15
Cardio: Treadmill: 10 minutes
Treadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S)



S = 30 second sprint