• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
E

Elektra

Guest
Here is a routine that splits your body in two.
You can use this and double it for a 4 day/week workout. Or pick up similar exersizes in the other routines to mix things up.


Workout-1

Incline DB.............................3 x 10-15
Flye.......................................3 x 10-15
Wide Pulldown......................3 x 10-12
Cable Row............................3 x 10-12
DB Shoulder press................3 x 10-12
Hypers..................................3 x 15-20
Abs.......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact


Workout-2

Leg Curl................................3 x 10-15
DB stiff-leg deadlift...............3 x 10-15
Leg Press.............................3 x 10-12
..............................or 8-10 with heavier weights
Walking DB lunges................3 x 10-15
Calf Raise.............................3 x 10-15
Tri Pushdown.......................3 x 10-12
BB Curl..................................3 x 10-15
Abs......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact
 
A three-day routine
This will get you in & out of the gym faster.
reps of 10-12 each set should be good

Workout-1
DB Incline..........................3
DB Flye..............................2
Tri Pushdown....................3
DB Curl..............................3
Abs....................................4 sets
Cardio


Workout-2
Leg Curl.............................3
Leg Press..........................3
Abductor............................2 (20-25 reps)
Adductor............................2 (20-25 reps)
Db stiff-leg deadlift............2
Walking lunges..................1
Calf Raise..........................2
Hypers...............................2
Cardio


Workout-3
Wide Pulldown......................3
Cable Row............................3
Lat Pushdown or Pullover.....3
DB Shoulder press................3
Side lateral...........................2
Rear lateral...........................2
Abs.......................................4 sets
 
thanks elektra ,I'll try out the fast routine, sometimes i don't have much time and I feel like I am cheating If I don't get a certain amount done before it's time to leave the gym
 
Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins :)




1) Kettlebell sumo squats- 12-15 reps
2) Lying leg curls- 10 reps
3) Straight leg deadlift with dumbbells- 12-15 reps
4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
5) Sissy squats- 12-15 reps
Rest 90 seconds


Do as a circuit, taking a 10 second break between each exercise.
Repeat X3-4
 
Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins :)




1) Kettlebell sumo squats- 12-15 reps
2) Lying leg curls- 10 reps
3) Straight leg deadlift with dumbbells- 12-15 reps
4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
5) Sissy squats- 12-15 reps
Rest 90 seconds


Do as a circuit, taking a 10 second break between each exercise.
Repeat X3-4
Legs must've been of fire after that. Do you do Sissy Squats weighted?
 
Top