Bodybuilding

Muscle Beach 80's

As you may know, Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength.

Since the goal is to create an aesthetic physique you will want to focus more on range of motion, muscle contraction, and volume. These things are very important to keep in mind while training, you want to make sure you are breaking the muscle down in the most effective way.

Training Program

muscle diagram

Chest/Triceps

  • Incline Bench Press 4 x 12
  • Dumbell Bench Press 4 x 10-12
  • Weighted Dips 5 x 10
  • Landmine Press 4 x 10
  • Cable Fly's 5 x 12
  • Hammer Strenth Incline Press 4 x 10
  • Skull-Crushers 5 x 8
  • Rope-Cable Extensions 5 x 12
  • Straight-Bar Extensions 5 x 10
  • Push-ups 4 x failure
  • back muscle diagram

    Back/Biceps

  • Wide Lat Pull-Down 5 x 10
  • Close Lat Pull-Down 4 x 12
  • Lat Extensions 4 x 15
  • Bent-Over Row 5 x 10
  • T-Bar Row 4 x 10
  • Single Arm Row 4 x 12
  • Pull-Ups 4 x failure
  • Hammer Curl 4 x 15
  • Preacher Curl 4 x 12
  • Alternating Dumbell Curl 5 x 10
  • diagram of leg during squat

    Quads/Hamstrings/Calves

  • Barbell Squat 4 x 12
  • Lunges 5 x 10 each Leg
  • Leg Press 4 x 12
  • Sissy Squat 4 x 10
  • Leg Extensions 4 x 15
  • Leg Curl (seated) 4 x 12
  • Leg curl (laying) 4 x 12
  • Hyper-Extensions 4 x failure
  • Standing Calf-Raise 5 x 10
  • Seated Calf-Raise 5 x 10
  • Tibula Raise 4 x 10
  • Good-Girls 4 x 8
  • Bad-Girls 4 x 8
  • Single Leg Calf-Raise 4 x 8
  • Stair-Master 5 min cool-down
  • diagram of shoulder and traps

    Shoulders/Traps

  • Military Press 4 x 10
  • Behind Neck Press 4 x 12
  • Dumbell Lateral Flys 4 x 10
  • Dumbell Front Raise 4 x 10
  • Face-Pull 5 x 15
  • Reverse Peck-Deck 4 x 12
  • Upright Rows 5 x 8
  • Barbell Shrugs 5 x 10
  • Dumbell shrugs 4 x 12
  • Dumbell Arnold Press 5 x 8
  • Lateral Fly x Drop Set
  • For more information about proper form for these exercise's visit this Link