Bodybuilding Workout Guide Pdf Best Jun 2026

| Exercise | Sets | Reps | Rest | | :--- | :--- | :--- | :--- | | | 3 | 6-8 | 3 min | | Wide Grip Lat Pulldowns | 4 | 10-12 | 90 sec | | Barbell Rows (Bent Over) | 4 | 8-10 | 2 min | | Face Pulls | 3 | 15-20 | 60 sec | | Dumbbell Shrugs | 3 | 12-15 | 60 sec | | Barbell Bicep Curls | 4 | 8-10 | 90 sec | | Hammer Curls | 3 | 12-15 | 60 sec |

A common intermediate routine targets muscle groups twice per week. Monday & Thursday: Legs, Shoulders, and Core Leg Extensions Shoulder Press Lateral Raises Crunches To Failure Tuesday & Friday: Chest, Back, and Arms Bench Press Lat Pulldowns Seated Rows Barbell Curls Tricep Pushdowns Tracking & Recovery Muscle is built during rest, not just in the gym. bodybuilding workout guide pdf

| Exercise | Sets | Reps | Rest | | :--- | :--- | :--- | :--- | | | 4 | 8-10 | 2-3 min | | Flat Dumbbell Press | 3 | 10-12 | 90 sec | | Seated Dumbbell Shoulder Press | 4 | 8-10 | 2 min | | Cable Flyes (High to Low) | 3 | 12-15 | 60 sec | | Lateral Raises | 4 | 15-20 | 60 sec | | Rope Tricep Pushdowns | 3 | 12-15 | 60 sec | | Overhead Tricep Extension | 3 | 12-15 | 60 sec | | Exercise | Sets | Reps | Rest

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