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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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The Bodybuilders Cookbook
Serious diet plans for the serious bodybuilder.
Delicious recipes, Nutritional analysis & Professional advice
Learn how you can bulk up, slim down, muscularize, etc. with
these incredible bodybuilding diets and recipes.
Jam packed with information on bodybuilding nutrition!
Go to https://www.trulyhuge.com/cookbook.htm
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Fitness Tips For 2/11/2009
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6 Days A Week Workout Routine
This workout program is a professional type and requires you
to have at least 2 years bodybuilding experience.
This program helps you to focus on a certain bodypart in
each training session to bulk up and tone your muscles.
Before you start, make sure you know that this program works
most efficiently if you have already built a solid physique.
Along with proper nutrition train yourself hard ( take it to
the limit) to prevent undertraining.
Day 1
primary working muscle groups - upper back and abs
exercises sets reps
1, Pull-ups 3 12,10,8
2, One-arm DB Rows 3 10,8,6-8
3, T-bar Rows 3 12,8-10,8-10
4, Seated Rows 3 10,8-10,8-10
5, Crunches 4 50
Day 2
primary working muscle groups - lower back and hamstrings
exercises sets reps
1, Deadlifts 5 10,10,8,6,4
2, Lying Leg Curls 3 10,8,6-8
3, Stiff-leg Deadlifts 4 10,8,6-8,4-6
Day 3
primary working muscle groups - biceps, triceps and abs
exercises sets reps
1, Standing BB Curls 3 10,8,6-8
2, Incline DB Curls 3 10,8,6-8
3, Concentration Curls 2 6-10,6-10
4, Triceps Pushdowns 3 15,12,10
5, Close-grip Bench Press 3 10,8,6-8
6, Triceps Kickbacks 2 6-10,6-10
7, Hanging Knee Raises 4 20
Day 4
primary working muscle groups - shoulders and calves
exercises sets reps
1, Seated DB Press 3 10,8,6-8
2, DB Laterals 3 10,8,6-8
3, Rear Delt Machine 3 8-12
4, BB Shrugs 3 10,10,8-10
5, Seated Calf Raises 3 25,20,15-20
6, Standing Calf Raises 3 30
Day 5
primary working muscle groups - quadriceps and abs
exercises sets reps
1, Legs Extensions 3 15,12,10
2, Squats 4 10,10,8-10,6-8
3, Legs Press 3 15,12,10
4, Crunches 4 50
Day 6
primary working muscle groups - chest
exercises sets reps
1, Incline DB Press 4 10,10,8,6-8
2, Incline DB Flyes 2 8-12,8-12
3, Flat Bench Press 3 10,8,6
4, Cable Cross-over 2 8-12,8-12
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