BodyBuilding/Powerlifting

Basic Workout

Day 1 Chest Triceps +Abs

10 minute cardio warmup

Barbell Bench Press 4 sets 10 reps each (decrease weight each set) 30 second rest

Machine Chest Press 4 sets 15 reps each (decrease weight each set) 30 second rest

Cable Flys 4 sets 15 reps each (decrease weight each set)

                Superset with pushups 4 sets til failure each set

Rope Pushdown 4 sets 20 reps each (decrease weight each set) 30 second rest

Lying Skull Crusher 4 sets 10 reps each (decrease weight each set) 30 second rest

Regular Planks (abs) 4 sets 30 second hold (20 second rest)

Medicine Ball Twists (abs) 4 sets 20 reps each (30 second rest)

30-40 minute cardio session

Day 2 Legs +Abs

10 minute cardio warmup

Leg Extension Machine 4 sets 20 reps each (decrease weight each set) 30 second rest

Box Jumps 4 sets 15 reps

Superset with air squats 15 reps

Leg Curl Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Calf Raises 3 sets 20 reps (decrease weight each set0 30 second rest

Situps 4 sets 15 reps (30 second rest)

Ab Roller (to the side) 4 sets 30 reps each (30 second rest)

30-40 minute cardio session

Day 3 Shoulders Biceps + Abs

10 minute cardio warmup

Dumbbell Overhead Press 3 sets 12 reps each (decrease weight each set) 30 second rest

Cable Side Raise 3 sets 15 reps each (decrease weight each set) 30 second rest

Rear Delt Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Barbell Curl 3 sets 15 reps each (decrease weight each set) 30 second rest

Cable Curl 3 sets 20 reps each (decrease weight each set) 30 second rest

Crunches (abs) 4 sets 20 reps each (30 second rest)

Side Planks (abs) 4 sets 30 second hold (20 second rest)

30-40 minute cardio session

Day 4 Back+ abs

10 minute cardio warmup

Dumbbell Row 4 sets 12 reps (decrease weight each set) 30 second rest

Lat Pulldown Machine 4 sets 15 reps (decrease weight each set) 30 second rest

Seated Cable Row 4 sets 20 reps (decrease weight each set) 30 second rest

                Superset with Machine Rows 4 sets 20 reps (decrease weight each set) 30 second rest

6 inches (ab exercise) 4 sets 30 second hold each (20 second rest)

Oblique crunch (ab exercise) 4 sets 20 reps (30 second rest)

30-40 minute cardio session