Bodybuilding
full body
Below is a template for a full body training program. We would advise you to spend the first week figuring out what weights are appropriate for you. You could also add some light to moderate intensity cardio on rest days. Add accessory work such as bicep curls & tricep extensions as required for your needs. You should aim to progressively increase the weight or reps on each exercise over time & track your progress to help you achieve this.
day 1
3 x Chest Press (8-12 Reps)
3 x DB seated Shoulder Press (8-12 Reps)
3 x Reverse Lunges (8-12 Reps)
3 x Pull Ups (8-12 Reps)
Full Body Day 1
day 2
3 x Incline Chest Press (8-12 Reps)
3 x Barbell Overhead Press (8-12 Reps)
3 x Romanian Deadlift (8-12 reps)
3 x Lateral Pull Down (8-12 Reps)
Full Body Day 2
day 3
3 x Leg Press (8-12 Reps)
3 x Chest Flys (8-12 Reps)
3 x Cable Rows (8-12 Reps)
3 x Lateral Raises (To Fail aim for 10 reps +)
Full Body Day 3
