Bulking Plan

10 Dec

Ahhh… Finally my exams are over and I’m able to train and diet. Previously, I spent my last two semesters cutting for contests, which prevented me from really bulking up.

So here’s my bulking plan for this December. Feel free to use it as your own bulking plan, but tweak it to fit your body and schedule better (remember, listen to your own body).

bulking up

Remember this rusty and old mass gain plan I’ve created earlier this year? Click here. Well, if you’ve been following that programme, here’s a more intense and advanced version.

First, let’s start of by gauging my current conditions first.

Current stats:

Weight: 76kg

Chest: 40.5″

Waist: 32.25″

Arms: 15″

Thighs: 23.5″

Sigh. This is the first time my waist measured more than 32 inches! Feel so fat. Exams have taken quite a toll on my body. And fyi, I did not train at all during my exams period and my diet was horrible. Sigh.

Before Photos

bulking plan

bulking workout

clean bulking

bulking diet

how to bulk up

how to gain weight

Goal Statement: Maintain a 31″ waist and gain a total of at least 3″ for arms, chest and thighs measurements. Plus, have a defined set of abs and be photoshoot-ready.

Deadline: 15 Jan 2010

As you can see here, the photoshoots that I plan to have in January is a driving factor for me to really train hard, or else I’ll be producing horrible photos which are not worth displaying on Fabodylous. So what’s your motivating factor for your goals?

Workout Plan

Workout 1 -Chest and Biceps

Barbell Bench Press – 1 warm-up set, 4 working sets (drop set for last set)

Incline Dumbbell Bench Press – 3 WS (drop set)

Parallel Dips – 3 WS

Pec Deck Flys – 7 WS (FST-7 style)

EZ Bar Curls – 1 WU, 4 WS (drop set)

One-Arm Dumbbell Preacher Curls – 3 WS

Concentration Curls – 3 WS (forced reps)

Workout 2 – Back and Triceps

Underhand Barbell Rows – 1 WU, 4 WS (drop set)

Deadlifts – 1 WU, 3 WS

Superset: Wide Grip Chins & Lat Pulldowns – 3 WS

Close-Grip Chin Ups – 3WS

Seated Triceps Extensions – 1 WU, 4 WS (drop set)

Triceps Kickbacks – 3 WS

Triceps Pressdowns – 3 WS

Workout 3 – Shoulders & Abs

Seated Dumbbell Press – 1 WU, 4 WS (drop set)

Upright Rows – 4 WS (drop)

Dumbbell Side Laterals – 3 WS

Barbell Shrugs – 3 WS

Leg Tucks – 2 WS

Hanging Reverse Crunches – 2 WS

Twisting Incline Crunches – 2 WS

Cable Crunches – 2 WS

Bicycle – 2 WS

Jack Knife – 2 WS

Workout 4 – Legs & Abs

Leg Press – 1 WU, 4 WS (drop set)

Lunges – 3 WS (drop)

Leg Extensions – 3 WS

Stiff Legged Deadlifts – 1 WU, 4 WS

Standing Leg Curls – 3 WS

Barbell Twist – 1 WS

Side Bends – 2 WS

Workout Schedule

Day 1 – Chest & Biceps

Day 2 – Back & Triceps

Day 3 – Light Cardio

Day 4 – Shoulders & Abs

Day 5 – Legs & Abs

Day 6 – Rest

I’m going to give this workout plan a try and depending on how I feel, I might tweak it here and there by removing exercises which I feel don’t train my muscle effectively. You should tweak your workouts too if you don’t feel certain exercises the way they should.

As for rep range, I plan to use something different from my usual medium range (8-12 reps). Instead of that, I’ll use 5-8 reps and gauge how my body responses to the different stimulus. First time trainers, I would not recommend that you follow this routine right away. Instead, try this one > Beginner’s Workout Routine.

Next, diet.

I’m aiming for 3200 calories a day, as clean as possible (but with allowance to enjoy the blessings of life). Protein consumption per day, 250g along with 300g of carbs and 110g of fat. This calorie intake is sort of a low-medium range for someone around my weight who is bulking. I don’t like to consume mega calories (4k-8k kcal) because being natural, it’s obvious that most of the food will not be converted into lean mass but fat instead. If you noticed a little more variety in my (still boring) diet, that’s because I’ll be spending December back home at Kuala Lumpur instead at my university’s hostel in Singapore. Thus, I’ll have my dear grandma to cook for me and a kitchen full of appliances to store and cook more food.

Meal One – 1 large apple and 8 egg whites and 1 yolk (32g protein, 30g carbs, 5g fat)

Meal Two – 1 can of tuna with olive oil and a bowl of rice (30g protein, 50g carbs, 10g fat)

Meal Three – 1 can of tuna with olive oil, veggies, rice (30g protein, 55g carbs, 10g fat)

Meal Four – 200g beef cooked with olive oil, 60g oatmeal (50g protein, 40g carbs, 30g fat)

Meal Five – Whatever grandma cooks for dinner, hopefully with lots of meat

Pre-workout – Magnum A-Bomb

Intra-workout – Scivation Xtend (10g protein)

Post-workout – Magnum Quattro, Glucose and creatine monohydrate mix (40g protein, 50g carbs)

Meal Six – 200g beef cooked with olive oil, 60g oatmeal (50g protein, 40g carbs, 30g fat)

And finally…

Supplements.

I’m using pretty much the same supplements as I’ve listed in this post – click here.

Controlled Labs Blue Up

This is my first experience with a natural testosterone booster. Not sure if my still-hormonally raging 20 year old body needs it, but we’ll find out soon!

Nutrifirst Acai Berry

Two things you should know about acai berries. Firstly, they are pronounced ah-sigh-ee berries.

Secondly, if you’ve received those emails about acai berries being miracle weight loss supplements (and perhaps something about Oprah Winfrey too), those are scams. Acai berries do not help in weight loss directly. However, they are powerful antioxidants which help reduce the wear and tear of the body caused by free radicals. A friend of mine started taking this supplement and said that he feels so much more energetic after that. Plus, my diet has always been low in veggies. So why not give it a try?

All the supplements listed above could be purchased from Nutrifirst.net and be delivered to your place for free if you’re in Singapore!

Clean Bulking Tips & Other Stuff

1. I bet most of you will find it troublesome to have to weigh your food everytime before you cook them. I think so too (and I always feel lazy when it’s time to cook). So I choose foods which can be counted and don’t require weighing such as eggs, apples, cans of tuna and bowls of rice. As for oatmeal, I use the scoop that comes with protein powders and just consume 2 1/4 scoops of oatmeal for each meal. For beef, there’s no choice but the weigh it (if you do know how to get around this hassle, share your idea with us in the comments section!).

2. Beef is king! I’ve mentioned this in my first mass gaining programme, but if some of you have not read it, beef builds muscle – FAST! It provides the body with a time-released protein source and contains creatine too! And yes, it makes a BIG difference.

3. Keep details. Measure your body parts fortnightly or monthly, keep a training log, write your diet plan on an A4 size paper and paste it up on your wall. It’s proven by research and common sense that the more details you keep, the faster your progress will be.

4. Make it your lifestyle. Sign up for a gym membership if you have not, buy supplements, write your diet plan on a paper and paste in front of your usual work desk, stock up your fridge with diet food, make friends in the gym. Why do all this? Because when you get yourself so deep into something, it’s hard to get out of it. This is to prevent yourself from joining the wanted-to-build-muscle-but-never-did-it club, which is a very big and popular club.

5. The majority of your workouts should consist of free weights exercises, which involve more muscle fibres and therefore, build muscle faster than machines, which usually involve movements along a single plane which reduces muscle recruitment.

6. Everything works, but not forever. Your body is an adaptive organism. So change things up every month or so. You have many parameters to play around with – volume, rep range, exercise choice, intensity techniques, etc. For me, I’m experimenting with a lower rep range.

6. Subscribe to Fabodylous to keep yourself updated with muscle building tips and articles, along with events so you could take part of and make looking good your lifestyle. Click here.

Got enough bulk? Click here for Fabodylous’ How to Lose Weight Fast guide!

Train hard!

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Dorian Yates’ Blood and Guts Trainer

21 Oct
Bodybuilding.com is showing a series of workout videos guided by none other than six-time Mr Olympia Dorian Yates. I’ve watched the whole and found it very educational on how to use High Intensity Training (HIT) and on other bodybuilding stuff too. For those who do not know it yet, during Dorian’s reign of the Mr Olympia (1992-1997), he didn’t use the normal approach to weight training. Instead, he developed his own training method, morbidly named “Blood and Guts”, which was stemmed from Mike Mentzer’s Heavy Duty Training. Blood and Guts helped Dorian gain an incredible amount of bulk and dominate the Olympia stage. Both training methods incorporate a low-volume training, using only single-digit number of sets per body part instead of the conventional dozen or more.

Mike Mentzer
Dorian Yates


Honestly, I don’t use High Intensity Training. Instead, I use the conventional volume training. But if you’ve read this article before (The Most Important Factor of Training), you’ll know that I’m for the opinion that it doesn’t really matter how you train, but the effects it has on your body.

Enjoy the videos!

Part 1: Chest & Biceps

Part 2: Back

Part 3: Dorian’s Tips

Part 4: Delts & Triceps

Part 5: Legs

For more training articles, click here to subscribe to Fabodylous Bodybuilding and Fitness Blog!

Mass Gain Diet for Students

21 Sep

So what do I eat on a daily basis to bulk up? For those of you guys who are in the same circumstances as me – being a university student who is always lacking time to study and work out, low on budget, and yea, lazy at times, this diet is just right for you!

This diet is simple, easy-to-prepare, easy-to-memorize, not too pricey and gives you what you need to build some decent mass. It’s so simple that I don’t write it down. It just stays in my head. And it really is what I eat on a daily basis. Thus, it’s a proof that university students who want to get in shape don’t need to rely only instant noodles for a quick meal.

Meal One (9.30am) – Eggs and oatmeal
Meal Two (12pm) – 3 scoops of True Mass
Meal Three (2.30pm) – Eat out
Meal Four (5pm) – Tuna and oatmeal
Meal Five (8pm) – Beef and broccoli
Workout (9pm)
Meal Six (12am)- Beef, broccoli and almonds

As for portions, I’m not sure exactly what are the weight of the food I consume, but I’m consistent. What I mean is, everything is measurable in a way. Eggs can be counted, oatmeal is measured by number of scoops, tuna by number of cans and beef number of pieces. I always have the same portion of food everyday. However, time and time again, I’ll review my portions and if I’m not gaining lean mass, I’ll increase them.

So, I hope this simple diet article has shown you university guys that dieting for mass while studying is not impossible. Hey, if I can do it, so can you! Oh, and if you’re wondering how I cook the food in a jiffy, well, that will be coming up soon! So stay on Fabodylous!

Train hard!

Click here for a full mass gain programme – Bulking Up

The Secrets to Achieving Your Dream Body

06 Sep

A lot of bodybuilding, weight loss and fitness websites or blogs talk about exterior factors that influence changes to our body – diet, training, supplements, recovery and maybe even steroids. But the “secrets” that I’m going to explain below will not involve any training, dieting or supplementing. It’s about the underlying reasons that make the real difference between a champion and a wannabe. They don’t apply just to bodybuilders, but anyone who wants be the top dog of their sport.

Let’s get on with the secrets.

#1 Consistency

This week – 6 meals everyday, 5 workouts per week. Next week, same. Following week, same. Next month, same. Next year, same. It might be easy to read the words, but following them is another thing. After months or even years have passed, the difference between the consistent trainer and inconsistent one will show, big time. Three-time Mr Olympia, Jay Cutler contributed his success to consistency, saying that not everybody should do it, not everybody could do it, but he does. And that’s why he is Mr Olympia (as of now).

As for most of us, bodybuilding or training isn’t our number one priority. We have our work, family or studies to take care of. Once one of these priorities needs attention, we skip meals and workouts and become inconsistent. Yet, there are ways to work around it. When I was working as a sales executive for a broadband company in Kuala Lumpur, I used to keep a tub of mass gainer and a shaker so I can use it to replace my meals if I have to rush to meet a customer, a bag with a change of clothes and a pair of shoes so I can go straight to the gym right after work.

#2 Pain Threshold

When do you stop during a set of exercise? When it starts to feel challenging? When the pain sets in? Or when every fibre in your target muscle has no more strength to twitch anymore? The ability to forgo comfort during those last reps in a set everytime you hit the gym will determine your progress in the long term. But everyone is scared of the pain, especially the gruel of squatting and the sense of helplessness when the weights are crushing your every joint and muscle. The secret is to convince yourself before a set, that the pain you’ll feel is just temporary and it’s a prerequisite to a better body. Feel the torture for an hour a day, and you’ll appreciate the comfort you feel for the rest of the day. 🙂

#3 Resistance to Temptation

Unfortunately, to build a great body, the effort doesn’t just stop in the gym. Almost 24/7 we must watch what we do, what we eat and how much we rest. And while doing that, we’re tempted by many things around us, especially the strongest temptation of all… food! Well, here’s the thing – no one is immune to temptations, but the one who can resist it the longest will benefit the most. So if you want to get that body of your dreams, it’s eat clean and nutritious food, sleep early, train to your limit, repeat.

#4 Love What You’re Doing

It’s no secret, but an ignored fact that when one loves what he/she does, that person does it better than if he/she is forced to do so. So when you eat, sleep, train, try to always have some company with you (ok, maybe not always for the sleeping part). And joke lightly about what you’re doing, be proud of the fact that you’ve made the decision to transform your body into something greater and wear appropriate clothes that will allow you to flaunt your hard work!

So you see, these secrets are not shortcuts to success. Instead, they are deep changes that one has to make in himself to morph his body into the body that he has hoped for. And yes, they apply to the ladies too.

Train hard!

My Post-Mr Kuala Lumpur 2010 Bulking Stack

25 Jun
So right now, I’m done with competitions for the next two years. Yes people, no more competitions for two years. Why? I’ll explain in another post. But what I’m going to do during these two years is bulk, bulk, bulk! Clean bulk, that is. In short, to gain as much muscle as possible without fat.

And this will be my supplement stack for the coming months.

Natrol Multiple
NOW Foods Super EPA
Magnum Quattro
Scivation Xtend
BSN True Mass
Kre-Alkalyn
Magnum Serum Accelerated

And how do I plan to take it?

Meal 1 – Natrol Multiple and Super EPA with breakfast.

Meal 3 – True Mass as a replacement for Meal 3. I’ll probably have classes during this time so True Mass will be very convenient.

Pre-Workout – Magnum Serum Accelerated

Intra-Workout – Scivation Xtend

Post-Workout – Magnum Quattro mixed with glucose + Kre-Alkalyn

So that’s the stack that I plan to use, at least for the next few months. Hope it’ll give you guys some ideas of how to stack your supplements! If you guys wanna purchase these supplements, feel free to visit our supplement store by clicking here!

Train hard!

Beginner’s Muscle Building Supplement Stack

31 May

Ok, so if you’ve just started out on your journey of mass gaining or you’re on a tight budget when it comes to supplements, this stack is for you! This stack will provide you with all the basics that you need to pack on slabs of muscles on your body (ALONG WITH intense weight training and controlled diet).


The Stack
(click on the names to find out more)
Magnum Quattro
BSN True Mass
Natrol Multiple
NOW Foods Super EPA
All-American EFX Kre-Alkalyn


How to Use
With breakfast (before or after)- 1 serving Natrol Multiple & 1 serving Super EPA
Pre-Workout – 1 serving Kre-Alkalyn
Post-Workout – Magnum Quattro (3/4 scoop. The scoop is big!) + glucose (available in most grocery shops), 1 serving Kre-Alkalyn

For True Mass, take a scoop or two with your meal if it’s not big enough. Or take one full serving of three scoops as a replacement of meals (honestly, food is more filling than True Mass, but if you have no time to cook, this is a solution. Do not replace more than two meals a day with True Mass).


How it Helps
The idea of this stack is to cover as many nutritional gaps as possible to enable muscle growth plus a bit more. Remember the seven nutrients that you’ve learnt about in school – protein, carbohydrates, fat, vitamins, minerals, fibre and water?

Quattro will ensure that you get your protein and in the fastest absorbing form when you really need it – post-workout.

True Mass will help cover your protein and carbohydrate needs (fibre too, but not much. So hopefully you’re getting more from your diet).

As for vitamins, minerals and fats (and not just any fat, but essential fatty acids), you have Natrol Multiple and Super EPA.

The extra bit is Kre-Alkalyn, which is an advanced form of creatine. Creatine is the MOST cost-effective products on the market today and not taking it is just a waste of opportunity to grow. So, I threw it in the stack.


Optional Extras
Scivation Xtend – For Xtra recovery abilities.
Serum Accelerated – Super powerful pre-workout formula for better workouts!

So now you’ve got your supplementation covered,

Click here for a beginner’s training routine!

Diet plan coming up soon!

Click here to purchase the supplements on this stack.

Training With Mr Singapore 2010, Kevin Chiak!!

24 May
So, what do you do when you have a bodybuilding competition coming up in a matter of weeks and you wanna bloody win it so bad? You get advice from the best bodybuilder in the land (in my case, it’s this little island called Singapore)!

So I was like,

“Hey Kevin! Congratulations on your Mr Singapore win man!”

“*gasping for air* Thanks a lot Wee Kiat. *gasp gasp* How may I help you?”

“Can I drop by your gym and get some training and competition tips from you?”

“Sure. Call me *breathes* before you drop by.”

“Thanks man! Err… Are you alright?”

“Yea. *gasp* I’m… doing *gasp* cardio.”

-_-”’

So at six weeks out from Mr Kuala Lumpur, I took bus 151 to Kevin’s gym, Fitness Force.

Can’t help taking a photo with my baby on the way. The Indian guy is such a distraction in this photo. Lol.

And here we are at Fitness Force.
Oh! And what a small world it is! I bumped into several of the local (and international) bodybuilding champions at Fitness Force.

There’s Marcus Fam, the most muscular physical education teacher you can find in Singapore.
“Pretty boy” Max Lin, junior champ.
Ibrahim bin Sihat. Still very sihat (sihat means healthy, my dear non-Malay speaking readers).
And Singapore’s very own Mr Universe, Azman Abdullah!
So, as this post continues, I’ll be writing lessons and tips that I’ve learnt from training with Kevin and include some photos in between too.

Here’s Kevin checking out my current condition and looking for weak points. Which brings us to..

Lesson #1 Know Your Weaknesses
From the words of Mr Singapore, Kevin Chiak, “Your upper chest is your weakness. If you focus on building your upper chest to balance your lower chest, you’ll be able to train it harder as a whole later.” What does he mean? You’re only as strong as your weakest point. So, for example, if I want to improve my bench press, I must improve my upper chest which has limited my ability to bench. Plus, a better upper chest could help me improve the look of my “cleavage”.

Now, time to train. First up is the Smith Machine Incline Bench Press.

Instead of the normal straight sets, Kevin made me do ten half reps at the bottom of the range of motion and then five full reps. That’s a killer set! I was merely benching 50kg instead of my usual 90kg and it felt more intense!

So,

Lesson #2 Target Effective Ranges
For every exercise, there’s a part of the range of motion which stimulates more muscle fibres, and the right ones too. For the machine bench press, it’s the bottom half. Do this to stimulate pectoral muscles and limit triceps involvement.

Next, we moved on to Smith Machine Decline Bench Press. Again, Kevin put me through ten half reps at the bottom of the range of motion followed by five full reps.

Then, we have the ultimate of chest killers – decline dumbbell flys.
Kevin says, “Hey Wee Kiat, I believe I can flyyyy!”


And how do you do it? Well, here comes

Lesson #3 Decline Dumbbell Flys
Decline dumbbell flys can be real good chest stretchers. So,

Warning: Start With Light Dumbbells!

How should you do it? Lower the dumbbell like normal flys, but let it go back, more towards your head and away from the body. The light weights also allows you to go low to really stretch the chest. So, get low, get low, get low!

After that, it’s time for cable crossovers!

I was very honest with Kevin, cause if the exercise was not done right, I’m just wasting my time. And at first, I didn’t feel the effects of the cable crossovers in my chest. I told Kevin about it. And Kevin helped me fix the problem.


“Bring your chest out. As you bring the handles in, bring your hands forward to contract your upper chest.”


Yup, that fixed it!

O wait, that counts as a lesson.

Lesson #4 Be Honest With Your Personal Trainer

If you can’t feel the stress of the exercise on the right muscles, then it’s best to fix it right from the start. If you’re not training under a personal trainer, ask someone who is experienced in weight training. E.g. Fabodylous. 🙂

Kevin, the other guys and I joking around between sets.

Next, we move on to another body part which I wanted to improve – biceps! We started with dumbbell hammer curls.
I found out what I have been doing wrong all this time – range of motion. So, let’s learn

Lesson #5 Biceps Training

When doing curls, bring your elbows forward at the end of the movement so that you could lift the weights higher and give your biceps a fuller range of motion and stronger contraction at the end.

It’s been awhile since I’ve done hammer curls. Should have added it in my routine. The hammer curls trains the brachialis, which is this muscle and it really makes your arms look damn good from the side.

We move on to spider curls. When Kevin said that we’ll be doing spider curls, I was like, “What?! But this exercise is uncomfortable and feels weird.”

And he replied,

Lesson #6 Comfort
“Good. Then the more reasons we should do it. When training, the less comfortable you feel with an exercise, the more it’ll stimulate your muscles with an unknown stress. So come, get ready for discomfort!”

“What the dumbbell?! Fine fine. Let’s do it.”

Kevin showing how spider curls are done.

“Phew! That was tough!”

Then, we move on to overhead cable curls. This one did not pump much lactic acid into my muscles (that’s the reason for the pain you feel when you weight train, guys), but it did stimulate every fibre in my biceps until I could barely inch the weight.

Lesson #7 High Reps
And just in case you’re wondering, Kevin put me through sets of fifteen reps. Pretty high. But it was a killer! The next day, I had problems changing clothes cause my chest hurt like a fat lady danced on it. Had to take several servings of Xtend to help me recover. So don’t think that only heavy, low-rep training stimulates muscle growth. Follow a high rep routine and other lessons from this post, and feel the pain the next day!

Ok, so we’re done with the training session. After a discussion with Kevin about my Mr Kuala Lumpur preparation, what do we do next? Camwhore!!

Kevin and my baby.
Kevin, Joe (SBBF Vice-President) and I.
And another one with Ibrahim!
Kevin’s tat, ‘Scorpion King’.

Anyway, the workout with Kevin zapped so much energy from me.

So, on the bus back to my university hostel, I’m just gonna…

…ZZZ…ZZZ…ZZZ

P.s. Let me introduce you to the “Share on Facebook” button, which you can find at the end of every post. I just added it. What it does is by clicking it, you can share that post/article on your Facebook wall with your friends. So if you think that a post is worth sharing with your friends, please do.

Fabodylous Workout Program #1: Turn Up the Volume

22 May

In this workout program, we aim to use old-school volume training to thoroughly stimulate our muscle fibres. Rep ranges are also varied from six to fifteen to ensure stimulation of all types of muscle fibres (slow-twitch and fast-twitch). Lastly, compound and isolation exercises are mixed for a balance between mass building and muscle-specific training. So if you’re ready, let’s turn up the volume and train!

Workout 1 – Chest, Biceps
Barbell Bench Press – 1Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12, 9, 6)
Incline Dumbbell Bench Press – 4 WS (15, 12, 9, 6)
Machine Dips – 4 WS (15, 12, 9, 6)
Pec Deck Flyes – 3 WS (15, 12, 9)
Standing Barbell Curls – 1 WU, 4 WS (15, 12, 9, 6)
Alternate Hammer Curls – 4 WS (15, 12, 9, 6)
Concentration Curls – 4 WS (15, 12, 9, 6)

Workout 2 – Back, Triceps
Wide-Grip Lat Pulldowns – 1WU
Wide-Grip Chin Ups – 4 WS (max reps)
Underhand Barbell Rows – 4 WS (15, 12, 9, 6)
Seated Cable Rows – 4 WS (15, 12, 9, 6)
Barbell Deadlifts – 1WU, 4 WS (15, 12, 9, 6)
Lying Triceps Extensions – 1WU, 4 WS (15, 12, 9, 6)
Seated Triceps Press (keep elbows close to head!!) – 4 WS (15, 12, 9, 6)
Rope Pressdowns – 4 WS (15, 12, 9, 6)

Workout 3 – Shoulders, Abs
Seated Dumbbell Press – 1 WU, 4 WS (15, 12, 9, 6)
Upright Rows – 1WU, 4 WS (15, 12, 9, 6)
Dumbbell Side Laterals – 4 WS (15, 12, 9, 6)
One-Arm Bent Over Cable Laterals – 4 WS (15, 12, 9, 6)
Seated Tucks – 1WS (max reps)
Crunches – 1WS (max reps)
Barbell Ab Rollout (if this is too hard for you, do it on your knees) – 1WS (max reps)
Jackknife Sit-Ups – 1WS (max reps)
Hanging Reverse Crunches – 1WS (max reps)
Vacuums – 1WS (max duration)

Workout 4 – Legs
Leg Press – 1 WU, 4 WS (15, 12, 9, 6)
Dumbbell Lunges – 4 WS (15, 12, 9, 6)
Leg Extensions – 4 WS (15, 12, 9, 6)
Lying Leg Curls – 1 WU, 4 WS (15, 12, 9, 6)
Standing Leg Curls – 4 WS (15, 12, 9, 6)
Calf Raise on Leg Press Machine – 1 WU, 4 WS (15, 12, 9, 6)
Seated Calf Raise – 4 WS (15, 12, 9, 6)

Click here to return to workout programs menu

Beginner’s Bodybuilding Workout Program #1

18 May
This workout provides all the basics for a beginner. It concentrates more on mass building exercises to build a base of muscle for further refining later on. Reps are kept high for a beginner’s safety and for the sake of acclimatization (getting used to the movement). Cardio are for those who has some flab to lose. As for skinny dudes, just skip the cardio. So dear beginners, keep at this workout for two months and remember, consistency is the key!

Workout 1 – Back, Shoulders, Biceps

Underhand Barbell Rows – 1 Warm-Up (WU) (always 15 reps), 4 Working Sets (WS) (15 reps, 12 reps, 12 reps, 12 reps)
Lat Pulldowns – 4 WS (15, 12, 12, 12)
Upright Rows – 1WU, 4WS (15, 12, 12, 12)
Seated Dumbbell Press – 1WU, 3WS (15, 12, 12)
Barbell Curls – 1WU, 3WS (15, 12, 12)
Incline Dumbbell Curls – 3WS (15, 12, 12)


Workout 2 – Chest, Triceps, Abs

Barbell Bench Press – 1WU, 4 WS (15, 12, 12, 12)
Incline Machine Bench Press – 4 WS (15, 12, 12, 12)
Weighted Bench Dips – 3 WS (15, 12 ,12)
Triceps Pressdowns – 3 WS (15, 12, 12)
Lying Leg Raise – 2 WS (both sets: max reps)
Crunches – 2 WS (both sets: max reps)
Low-Decline Reverse Crunches – 2 WS (both sets: max reps)

Workout 3 – Legs, Abs

Squats – 2 WU, 4WS (15, 12, 12, 12)
Lunges – 3 WS (15, 12, 12)
Stiff Leg Deadlifts – 1WU, 4 WS (15, 12, 12, 12)
Lying Leg Curls – 3 WS (15, 12, 12)
Standing Machine Calf Raise – 1 WU, 3 WS (15, 12, 12)
Barbell Twist – 1 WS (30 reps each side)
Twisting Crunches – 2 WS (max reps)
Low Incline Crunches – 2WS (max reps)

Day 1 – Workout 1
Day 2 – Rest/Cardio
Day 3 – Workout 2
Day 4 – Rest/Cardio
Day 5 – Workout 3
Day 6 – Rest (If you’re training hard enough, I bet you wouldn’t be able to do cardio because of the soreness)
Day 7 – Rest (Same as Day 6)

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Fabodylous Bodybuilding Workout Programs

18 May
To continually stimulate our muscles for new growth, we must vary our workouts every month or so (I prefer every two months actually. That’s because I feel my body takes longer to actually stop making progress with every workout programme).

The workouts featured in Fabodylous Workouts will be suitable for intermediate to advanced trainees, with more than six months of fairly intense training (except the beginner’s workouts). Every workout will be significantly different, hammering your body with a different stimulus each time. So if you’re ready to shock your body into growth, take out your training logs, click on the workouts below, start copying and train your guts out!

Fabodylous Workout Program #1: Turn Up the Volume

Workout for Women

Beginner’s Workout #1