BODYBUILDING
ACCESSORY
PROGRAM
The
Look Good
Feel Good
Program
WEEK 1
DAY 1
A) 3 sets of 21s barbell curls:
7 curls from bottom to 1/2
7 Curls from 1/2 to top
7 Full curls
rest 2 min between sets
--
Complete 3 sets of a 10 sec hold at 1/2 curl into 10 barbell curls
--
Finisher- 100 Banded curls standing on a band in as few sets as possible.
These should be quick reps.
--
B) 16 tricep kickbacks, with 1 knee and 1 hand on a bench complete 3
sets on each arm at a moderate dumbell weight.
---
C) 3x16 Scull crushers ,Superset these with the Kickbacks. Use a single
dumbbell (1 hand on each head of the DB)
--
Finisher-100 tricep pull downs, With a band hanging from a pullup bar or
above head hight complete these with elbows pinned to your side .
Complete in as few sets as possible.
--
D) 3 Rounds:
15 leg lifts ( sitting on the ground with hands on the ground next to your
knees lift heels off the ground)
15 DB Ceiling Crunches (lying on your back with a dumbell held above
your chest with straight arms, Crunch and reach the DB to the Ceiling.
15 Hip Raise leg lower ( lying on the floor lift legs straight up and reach
heels to ceiling, then lower legs back down with out letting heels touch
the ground)
WEEK 1
DAY 2
A) 3 Sets:
Bench Press 7-7-7
7 Narrow grip bench press with hands on smooth part of the bar
7 neutral grip bench press (normal grip)
7 Wide grip bench press
Rest 2 min between sets
--
3 Sets: Max Rep Banded Bench
Lying on a a bench or the floor with a light band around your back and
one side in each hand, complete 3 max sets of banded bench.
--
B) 4 Sets: 8 Barbell Chinese Rows lying on a Bench
Set a bench up with both sides sitting on plates so the bench is about 8''
off the ground and flat. Lying face down preform 4x8 barbell rows
pulling the barbell up to the bottom of the bench and hold it t the
bottom of the bench until it stops bouncing.
--
C) 2 sets:
50 Straight Arm Front Raises Standing on a Band - no elbow bend
superset with
50 Straight Arm Lat Pull Downs
*band hanging from a pullup bar. No elbow bend!
WEEK 1
DAY 3
A) 3 x 12 Front Rack Rev Lunge from a 4 in Def @ a moderate
weight
*Start with both feet standing on a 45lb Plate. Step off and try
to touch knee to floor. Return to full ext and step off with other
leg. Each step counts as 1 rep
--
B) Romanian Deadlift 4 x 10 with a tempo of 3-1-1
*Stand all the way up with the barbell. Lower the barbell
towards the floor with a 3 second tempo slow and controlled.
Go as low as your hamstrings will allow while maintaining a
neutrals spine and flat back
--
C) Goblet squat: 2 sets of 8-10 reps; 1 set of 15 reps
--
D) 3 x 20 per leg Walking Lunge steps per leg
--
E) BIcycle Cruches 3 x 30 Reps
WEEK 2
DAY 1
A) 3 sets:
10/10 alternating DB hammer curls at a moderate DB weight
Superset with
10-12 empty barbell curls
Finisher- 100 DB curls with light DBs in as few sets as possible
(10-15 lb)
--
B) 3 Sets:
16 DB Tate press
Superset with
16 Narrow pushups, with elbows tight to sides and a 45lb plate
under your chest. These should be quick reps focusing on the
full extension at the top of the reps.
finisher - 100 tricep ext, Lying on your back with a light band
hooked on a post complete in as few sets as possible
--
C) 3 Rounds:
30 hollow hold flutter kicks
20 V-Ups
10 Tuck crunch
rest 1 min between sets
WEEK 2
DAY 2
A) 3 Sets:
12 DB Incline Bench with moderately heavy DBs
B) 3 sets:
10-12 Single Arm DB Bent Over Row
Superset with:
15-20 Banded Chin-ups ( Should be quick reps and not a max
set)
--
B) 3 sets:
with light DBs or plates complete
14 Bent over flys
14 lateral raises
14 strict press
rest :90 between sets
Finisher- 50 bradford press with an empty barbell in as few sets
as possible (over and back equals 1 rep)
--
C) 2 Sets:
50 Band Pull Aparts
50 Banded Crunches
*band hang from pull up bar and hold band in each hand just
below chin at chest. Crunch forward and relase 50x
WEEK 2
DAY 3
A) Close stance Goblet Squat: 4 x 12 Reps
--
B) Back Rack Bulgarian Split Squat: 4 sets of 10 reps per leg with
a tempo of 3-1-1-1
super set with
C) Hip Thrust 3 x 12 with a 1 sec pause at the top
--
D) Banded Hamstring Curl 100 in as few of sets as possible
--
E) 2 Rounds:
Single Leg Calf Raise (R) x 12-14 Reps
15 Low to High Plank Transitions
Single Leg Calf Raise (L) x 12-14 Reps
Rest 1-2 Min Between Rounds
WEEK 3
DAY 1
A) 3 sets of 21s barbell curls: add weight if possible
7 curls from bottom to 1/2
7 Curls from 1/2 to top
7 Full curls
rest 2 min between sets
--
3 sets of 2 rounds (20 curls each round)
complete 5 curls on right while left DB is held at 45
into 5 curls on Left while right DB is held at 45
--
Finisher- 125 Banded Curls, Standing on a band complete in as few
sets as possible. These should be quick reps
--
B) 20 tricep kickbacks, 1 knee and 1 hand on a bench complete 3 sets
on each arm at a moderate dumbbell weight.
--
3x20 Scull crushers, superset these with the Kickbacks using a single
dumbbell (1 hand on each head of the DB)
--
Finisher- 125 tricep pull downs, hanging from a pull-up bar or above
head hight complete with elbows pinned to your side . Complete in
as few sets as possible and these reps should be fast.
--
C) 3 Rounds:
15 leg lifts ( sitting on the ground with hands on the ground next to
your knees lift heels off the ground)
15 DB Ceiling Crunches (lying on your back with a dumbbell held
above your chest with straight arms, Crunch and reach the DB to the
Ceiling.
15 Hip Raise leg lower ( lying on the floor lift legs straight up and
reach heels to ceiling, then lower legs back down with out letting
heels touch the ground)
WEEK 3
DAY 2
A) 3 Sets:
Bench Press 7-7-7 (add weight from Day 1)
7 Narrow grip bench press with hands on smooth part of the
bar
7 neutral grip bench press (normal grip)
7 Wide grip bench press
Rest 2 min between sets
-
3 Sets: Max Rep Banded Bench
Lying on a a bench or the floor with a light band around your
back and one side in each hand, complete a max set of band
bench.
--
B) 4 Sets: 10 Barbell Chinese Rows lying on a Bench
Set a bench up with both sides sitting on plates so the bench is
about 8'' off the ground and flat. Lying face down preform 4x10
barbell rows pulling the barbell up to the bottom of the bench
and hold it t the bottom of the bench until it stops bouncing.
-
C) 2 sets:
50 Straight Arm Front Raises Standing on a Band - no elbow
bend
superset with
50 Straight Arm Lat Pull Downs
*band hanging from a pullup bar. No elbow bend!
WEEK 3
DAY 3
A) 4 x 16 Front Rack Rev Lunge from a 4 in Def @ a moderate
weight
*Start with both feet standing on a 45lb Plate. Step off and try
to touch knee to floor. Return to full ext and step off with
other leg. Each step counts as 1 rep
--
B) Romanian Deadlift 4 x 12 with a tempo of 3-1-1
*Stand all the way up with the barbell. Lower the barbell
towards the floor with a 3 second tempo slow and controlled.
Go as low as your hamstrings will allow while maintaining a
neutrals spine and flat back
--
C) Double DB Front squat: 2 sets of 8-10 reps; 1 set of 15 reps
--
D) 3 x 30 per leg Walking Lunge steps per leg
--
E) 3 sets:
20 Plank Position Opp Knee to Opp Elbow
*in a plank position take your right knee across your body to
touch L elbow, and vice versa
20 Front Plank Hip Dips to floor
*In a plank position on elbows, rotate to touch right hip to
floor. Back to starting position now rotate to touch left hip to
floor. 10 per side for 20 total
WEEK 4
DAY 1
A) 3 sets:
15/15 alternating DB hammer curls at a moderate DB weight
Superset with
10-12 empty barbell curls
--
Finisher- 110 DB curls with light DBs in as few sets as possible
(10-15 lb)
--
B) 3 Sets:
18 DB Tate press
Superset with
18 Narrow pushups with elbows tight to sides and a 45lb plate
under your chest. These should be quick reps focusing on the
full extension at the top of the reps.
finisher -125 tricep ext, Lying on your back with a light band
hooked on a post complete in as few sets as possible
--
C) 3 Rounds:
30 hollow hold flutter kicks
24 V-Ups
12 Tuck crunch
rest 1 min between sets
WEEK 4
DAY 2
A) 4 Sets:
14 Incline DB Bench with moderately heavy DBs
--
B) 4 sets:
10-12 Single Arm DB Bent Over Row
Superset with:
15-20 Banded Chin-ups ( Should be quick reps and not a max
set)
--
3 sets:
with light DBs or plates complete
16 Bent over flys
16 lateral raises
16 strict press
rest :90 between sets
Finisher- 75 bradford press with an empty barbell in as few sets
as possible (over and back equals 1 rep)
--
C) 2 Sets:
50 Band Pull Aparts
50 Banded Crunches
*band hang from pull up bar and hold band in each hand just
below chin at chest. Crunch forward and relase 50x
WEEK 4
DAY 3
A) Close Stance Goblet Squat 5x 10 Reps
--
B) Back Rack Bulgarian Split Squat: 5 sets of 8 reps per leg with
a tempo of 3-1-1-1
--
C) Hip Thrust 3 x 10-12 with a 1 sec pause at the top
--
D) Banded Hamstring Curl 100 s in of few of sets as possible
--
E) 2 Rounds:
Single Leg Calf Raise (R) x 12-14 Reps
:20-30 sec hollow Body Hold
Single Leg Calf Raise (L) x 12-14 Reps
Rest 1-2 Min Between Rounds
WEEK 5
DAY 1
A) 3 sets:
10 Negative Barbell Curls (get the barbell up to the top of the
curl and complete 3 sec descents)
superset with
10/10 alternating DB hammer curls
40 Banded Curls
--
B) 3 sets:
16 seated tricep ext with a plate
superset with
16 Dips on a bench or chair (keep elbows in tight
Finisher- 150 Tricep pull downs in as few sets as possible
--
3 Rounds:
16 Weighted sit-ups
16 Leg lowers
16 DB crunches
WEEK 5
DAY 2
A) 3 sets:
10-12 Bench press at a moderately heavy load
Superset with
16 seated DB seasaw press
Start with 2 DBs in Front rack at your shoulders. Press Right DB
up, as Right DB is coming down Press Left DB up. Every Press
counts as 1 rep.
--
Finisher- 2 max sets of single DB bench with a hand on each
head of the DB.
(pick a weight you can hit between 25-30 reps)
rest 1 min between efforts
--
B) 3 sets:
10 Supinated Bent over barbell rows at a moderate weight
Superset with
30 Banded chest pulls or 20 cable Face pulls
--
Finisher - 75 bent over with an empty barbell
WEEK 5
DAY 3
A) Deadlift 5 x 5 @ a moderate Loading
--
B) Double DB RDL 3 x 12-15 with a tempo of 3-1-3
--
C) 3 Sets of:
10 Lateral Box Step Ups per leg with a DB in Goblet Hold at
chest
*stand with the box on your L side. Laterally step Left leg onto
box then right leg. Step back down. Do all 10 on L then all 10 on
R
Superset with:
10 Heels Elevated Goblet Squat with tempo of 3-1-3-1
--
D) 2 Sets:
20 single Leg Alt V-Ups
:20 Sec Side Plank Bounce R
:20 Sec Side Plank Bounce L
WEEK 6
DAY 1
A) 4 Sets:
12/12 seated Curls with elbow anchored on inside of thigh
superset with:
10 Reverse grip barbell curls
--
finisher- 120 DB curls with light DBs in as few sets as possible
--
B) 4 sets:
10 Seated DB press with a moderately heavy DB
superset with
20 Double DB Skull Crushers
--
C) 4 Rounds:
10 V-Ups
15 Tuck Crunch
20 Situps
rest 1 min between sets
WEEK 6
DAY 2
A) 3 Sets:
5/5/5/5 DB Bench
* Start with both DBs at full ext, preform 5 Bench Press on your
right arm while left holds DB at full ext. then the same on your
left arm 2x through for a total of 10 reps on R and 10 reps on L
--
B) 3 sets
12 single arm DB Bent Over Row Per arm
--
C) 3 Max effort sets of chin ups (can be assisted, aim for 8+ reps
each set)
--
Finisher- 2 max effort sets of Plate bench (45lb for guys 25lb for
the girls)
Rest 1 min between efforts
--
C) 3 sets:
With light DBs or change plates
10 Front raises
10 Lateral raises
10 Deficit pushups (2'' sugested)
10 Plyo Push Ups
*For a Plyo Push Up do a push up with a little push off the
ground at the top of the rep
--
Finisher - 100 Bradford press with an empty barbell in as few
sets as possible
WEEK 6
DAY 3
A) Barbell Back Squat 5 x 5 @ a moderate Loading
--
B) 3 sets:
10 Bulgarian Split Squat with KBs at your sides with a tempo of 3-1-1-1
on each leg
superset with
10 Bulgarian Split Squat Single leg KB RDL with a tempo 3-1-1-1 on each
leg
*back leg will be on a box just like the split squat. Hold the KB in the
hand opposite of the foot that is outin front. Before asingle leg RDL
with the back leg raised
--
C) 2 sets
10 Alt Coassack Squats wit goblet hold (6 each way)
superset with
10 Banded Side Lying Leg Raise per Leg
superset with
20 Banded Glute Bridges
--
D) 100 Banded Hamstring Curl in as few of sets as possible
--
E) 2 sets:
10 Medball Deadbugs
1 Min Front Plank Oblique Hip Twists to touch the ground
WEEK 7
DAY 1
A) 3 sets:
12 Negative Barbell curls (get the barbell up to the top of the curl and
complete 3 sec decents)
superset with
12/12 alternating DB hammer curls
50 Banded Curls
--
B) 3 sets:
20 seated tricep ext with a plate
superset with
20 Dips on a bench or chair (keep elbows in tight
Finisher- 175 Tricep pull downs in as few sets as possible
--
C) 3 Rounds:
20 Weighted sit-ups
20 Leg lowers
20 DB crunches
WEEK 7
DAY 2
A) 4 sets:
12 Bench press at a moderately heavy load
Superset with
20 seated DB seasaw press
Start with 2 DBs in Front rack at your shoulders. Press Right DB up, as
Right DB is coming down Press Left DB up. Every Press counts as 1
rep.
-
Finisher- 2 max sets of single DB bench with a hand on each ead of the
DB.
(pick a weight you can hit between 25-30 reps)
rest 1 min between efforts
--
4 sets:
12 Supinated Bent over barbell rows at a moderate weight
Superset with
40 Banded chest pulls
Finisher - 100 bent over with an empty barbell
WEEK 7
DAY 3
A) Deadlift 5 x 6 @ a moderate Loading
--
B) Sumo Stance RDL with a 3in. Def 3 x 12-15 with a tempo of 3-1-3
*Stand each foot on a 45lb plate. Stand tall. Descend down for 3
seconds, pause, ascend back up for 3 seconds
--
C) 4 Sets of:
12 Lateral Box Step Ups per leg with a DB in Goblet Hold at chest
*stand with the box on your L side. Laterally step Left leg onto box
then right leg. Step back down. Do all 10 on L then all 10 on R
Superset with:
12 Heels Elevated Goblet Squats with a tempo of 3-1-3-1
--
D) 2 Sets:
30 Single Leg Alt V-Ups
:30 Sec Side Plank Bounce R
:30 Sec Side Plank Bounce L
WEEK 8
DAY 1
A) 4 Sets:
14/14 seated Curls with elbow anchored on inside of thigh
superset with:
12 Reverse grip barbell curls
finisher- 130 DB curls with light DBs in as few sets as possble
--
B) 4 sets:
10 Seated DB press with a moderately heavy DB
superset with
20 Double DB Scull Crushers
--
C) 4 Rounds:
12 Low to High Plank Transitions
16 V-Ups
22 Bicycle Crunches
rest 1 min between sets
WEEK 8
DAY 2
A) 4 Sets:
6/6/6/6 DB Bench
*Start with both DBs at full ext, preform 5 Bench Press on your right arm
while left holds DB at full ext. then the same on your left arm 2x through for
a total of 12 reps on R and 12 reps on L
--
B) 4 sets
12 single arm DB Bent Over Row Per arm
--
C) 4 sets of Max effort set of Chin ups (can be assisted, aim for 8+ reps each
set)
Finisher- 2 max effort sets of Plate bench (45lb for guys 25lb for the girls)
Rest 1 min between efforts
--
4 sets:
With light DBs or change plates
12 Front raises
12 Lateral raises
12 Deficit pushups (2'' sugested)
12 Plyo Push Ups
*For a Plyo Push Up do a push up with a little push off the ground at the top
of the rep
Finisher - 120 Bradford press with an empty barbell in as few sets as
possible
WEEK 8
DAY 3
A) Barbell Back Squat 5 x 6 @ a moderate Loading
--
B) 4 sets:
8 Bulgarian Split Squat with KBs at your sides with a tempo of 3-1-1-1
on each leg
superset with
8 Bulgarian Split Squat Single leg KB RDL with a tempo 3-1-1-1 on each
leg
*back leg will be on a box just like the split squat. Hold the KB in the
hand opposite of the foot that is out in front. Before a single leg RDL
with the back leg raised
--
C) 2 sets
12 Alt Coassack Squats wit goblet hold (6 each way)
superset with
12 Banded Side Lying Leg Raise per Leg
superset with
25 Banded Glute Bridges
--
D) 100 Banded Hamstring Curl in as few of sets as possible
--
E) 2 sets:
10 Medball Deadbugs
1 Min Front Plank Oblique Hip Twists to touch the ground
