Bodybuilding Weightlifting Program (Click here for the a Nutrition Program)

NOTES ABOUT THE WEIGHTLIFTING PROGRAM

• 5-20 minutes cardio warm-up plus stretching

   

• Start with 3x3 explosive movements to engage all muscle fibers

   

• Core Exercises 4-5 days in a week 15 - 30 minutes

   

• All of the exercises are done quickly maintaining good control.

   

• I try to load the maximum amount of weight but not too much so I will be able maintain good form and not lose control

   

• After 4 Weeks I do the routines twice in a week for 3 weeks.