@brad.krasowski Bodybuilding Program
This is the routine that I've been running for the past couple years with slight
modifications over time, this program will aim to sculpt you into a statue that
the gods themselves fear. As Long as your diet is on point and you follow this
program day in and day out, you will see results
Monday/Thursday - Chest/tris for the guys
Sets
Reps
notes
Bench
5
5
➤roughly 65-70% of your
max
➤this is when the weight
should be heaviest
➤Really lock in and get
tight, this is where your 5th
rep every time is going to be
hard
Incline dumbells
Or
Incline smith
machine
4
12-15
➤set your shoulders back
and plant feet strongly into
the ground
Chest press machine
Or
Plate loaded machine
4
8-12
➤want to go heavy on these
➤easier to crank these out
cause your stable on this
machine
Chest pec fly
4
15-20-amr
ap
➤amrap stands for “as
many reps as possible”
➤ this is where you really
wanna get the squeeze in
your chest and go till you
can't get one more rep
Cable Single arm
tricep kickback
4
12
➤set cable machine to chest
level
➤lean forward but not too
far where your shoulders
overtake
➤push your tricep with the
weight behind you
Tricep pushdown
rope
3
Amrap
➤pick a weight each week
that is an increase from the
previous week
➤go to failure on these each
time
➤if you are getting to 15-20
reps, the weight is not heavy
enough
Incline skull
crushers
3
10-12
➤slight incline on bench
➤heavier weight
➤strict lifting
Shoulder press
4
12
➤weight should be heavier
➤one peg back from highest
bench height
Shoulder Lateral
raises
4
15-AMRAP
➤slight bend with arms
➤weight slightly in front of
you and not directly at your
sides
➤lateral raises are you best
friend
Dumbbell rear delt
flys
Or
Reardelt pec deck
4
12
➤either variation will have
your rear delts screaming
➤make sure to swing as
little as possible
Tuesday/Friday - Back and bis for the guys
sets
reps
pointers
Pull ups with weight
3
8
➤if you don't have a
weight belt just use pull
ups as a warm up exercise
Barbell row
4
10-12
➤make sure the bar is not
too far in front of you
➤should be close to your
body
➤control the weight up
and down
Cable pullovers
4
12
➤make sure your planted
in place and secure
➤dont cheat the rep ,
really stretch the lats to
the top of the motion
Barbell curls
3
8
➤heavy weight curls
➤too stress the bicep
Dumbbell curls
4
12
➤lighter weight but really
stress the bicep
➤should be hard by end of
set
Reverse curls
3
12
➤slow and controlled
➤really feel the burn in
the forearm
Rope curls forearms
3
Amrapfinisher
➤finisher
➤blast your forearms till
you cant feel them
Wednesday/ - Legs/Shoulders for the guys
sets
reps
pointers
Back Squat
5
5
➤the weight will be
heavier on this exercise
➤really control the weight
and your last rep each set
should be hard
Leg extension
4
12-15-amrap
➤each set should be
harder and heavier then
last
➤really try to get as many
reps as possible each set
➤if your getting past 15 on
the first set, the weight is
too light
Leg press or hack
squat
3
12-15
➤locked down machine
➤can press through and
kill your legs more
effectively without being
afraid of failure
Hamstring machine
leg curl
4
10-12
➤do not need to full
extend on working sets
➤feel the burn and
squeeze on each rep
Bulgarian split squat
4
10-12
➤these are hell and will
probably feel like death by
end of workout
➤try to keep form over
weight until your strong
enough to increase
Any questions about form or anything else feel free to email
bradkrasowskifitness@gmail.com and i'll get back to you asap