My Exercise 
That really 
WORKS 
 
Day 1 

CHEST/BICEPS 
Incline Bench  
press 
Bench press 
Decline Bench  
press 
Incline Dumbell  
Flyover 
Dumbell Flyover 
Dumbell Pullover 
Cable Crossover 

Barbell curl 
Preacher curl 
Incline Barbell curl 
Hammer curl 
Barbell curl  
Concentration curl 

Front wrist curl 

LEGS/SHOULDERS 
Squat 
Leg curls 
Leg press 
Calf Raises 
Leg extension 

Barbell Upright row 
Military press 
Back press 
Dumbell front raise 
Dumbell side raise 
Dumbell bent raise 
Dumbell press 
Shrugs 

BACK/TRICEPS 
Dead lift 
Barbell row 
Cable row 
Front lat pull 
Back lat pull 
Reverse lat pull 

Lying tricep 
Tricep press 
Trycep kickback 
One arm tricep 
Tricep Pulldown 

Remember don't  
over train, exercise 
three times a 
week 
 
 
 

      First things first.  If bodybuilding is new for you, please talk to a local health/gym 
      instructor, certified trainer, or your doctor for advice regarding your bodybuilding goals. 
      Since it's a combination of exercises, aerobics, resting, and dieting, it's important that 
      you get started properly by advice from professionals. 

      Getting Started 

      Do you have a membership to a gym?  Do you have equipment at home?  For 
      bodybuilding, it's imortant to have access to weightlifting equipment (which are in good 
      order).  Equipment to keep in mind include dumbells, barbells, other free weights, 
      weight machines and aerobic machines (treadmills, stairmasters, etc.)   It's also a plus 
      to have access to a track or pool. 

      Another good thing to have when working out is a partner.   Partners not only assist in 
      your workouts, but together, you can motivate each other during sessions.  They're  
      also great for keeping an eye on you for proper form. 

      Once you've got a place to work out, figure out an exercise schedule.  Three times a 
      week is fairly standard with 1 to 1 1/2 hour workout sessions.  Also, plan your workouts 
      to include both weight lifting and aerobic exercises.  Generally speaking, you can 
      develop lots of muscle.  But if you have a lot of body fat, it's hard to see muscle 
      definition. 

      Rest Periods 

      Resting your muscles after working out is critical.  Again, it's recommended that you 
      rest for a full day after working out. 

      Building Muscle 

      Muscle is built directly by lifting weights.  When you lift, your body breaks down muscle 
      tissue.  However, your body immediately begins to rebuild this muscle and improve it, 
      resulting in stronger and more muscles.  (This is a very un-scientific explanation of how 
      muscles are built.  If you want to know more, there are lot's of articles on exactly what 
      causes muscles to build.)  So, if you want more muscles, lift weights. 

      Sets & Reps 

      When lifting, you use sets and repetition to perform exercises.   For example, if you 
      were to hold a dumbell and curl your arm/bicep up 8 times in a row, you've just 
      performed one set consisting of eight reps.  While bodybuilders have different ways to 
      do this, try 3 sets at 8 reps each when exercising a muscle group. 

      Intensity 

      When lifting, use a heavy-enough weight which gives you resistance when performing 
      reps.  Keep in mind that you don't want too much weight that 1) you can't lift it, or 2) 
      even worse, you tear a muscle.  Lift your weight slowly (count to 2 seconds), and  
      lower the weight even slower (4 seconds).  Do not lift and lower quickly.  You might  
      injure yourself and it's not as beneficial or intense as lifting slowly. 

      Aerobics 

      Do aerobic exercises at least 2 times per week, 20 to 30 minutes each session.  (Work 
      up to this if you haven't done it before.)  Aerobics include fast walking, jogging, 
      stairmaster, treadmill, stationary cycle, and aerobics classes.  This helps burn body fat. 

      Muscle Groups 

      Remember to work out all muscle groups.  They include arms (biceps, triceps), chest, 
      shoulder, upper back, lower back, abdomen, thighs, buttocks, calves, and forearms 
      (and probably a few others I've forgetten).  Work out all muscle groups for balance. 

[Body building Area]