Muscle building program

This muscle building program is a sample of what you would get as a member of iBodz Silver or iBodz Gold. With iBodz Silver packages from £9.99, which is the equivalent of just 33p a day - there's never been a more affordable way to get the physique you want. Join us today >

Goals:Muscle building
Program frequency:Once a week
Primary target(s):Lattisimus Dorsi, Pectorals, Deltoids, Hamstrings, Quadriceps, Rhomboids, Biceps, Triceps, Abdominals
Secondary target(s):Deltoids, Trapezius, Rhomboids, Abductors, Adductors, Calves, Hamstrings, Quadriceps, Erector Spinae, Hip Flexors, Abdominals, Triceps, Biceps, Gluteals, Obliques
Required equipment:Dumbbells, Fit ball, Exercise bench, Barbell, Exercise mat
Program duration:30-40 mins
Rest between exercises:90 seconds
Rest between sets:90 seconds
WARM-UP (5)
  • Dynamic back stretch - 30 seconds
  • Dynamic chest stretch - 30 seconds
  • Star jumps - 30 seconds
  • Standing hamstring and lower back stretch - 30 seconds
  • Standing quad stretch - 30 seconds each leg
EXERCISE (10)
  • Dumbell chest press with fitball - 3 sets of 8-12 reps
  • Single arm row with dumbell - 3 sets of 8-12 reps
  • Dynamic lunge with dumbells - 3 sets of 8-12 reps
  • Dumbell flyes - 2 sets of 8-12 reps
  • Reverse flyes with dumbells on fitball - 2 sets of 8-12 reps
  • Round the world with dumbells - 2 sets of 8-12 reps
  • Bicep curl with dumbells - 2 sets of 8-12 reps
  • French press with barbell - 2 sets of 8-12 reps
  • Plank - 2 x 30 seconds
  • Double crunch - 2 sets of as many as possible
COOL-DOWN (4)
  • Upper Back Stretch - 30 seconds
  • Standing hamstring and lower back stretch - 30 seconds
  • Shoulder stretch - 30 seconds
  • Tricep stretch - 30 seconds