Below, you’ll find our recommendation for a monthly workout program.
Click on the name of the exercise to see an explanation video.
In the event some of these pieces of equipment are being used at your local gym, rotate the order of the exercises. If you do not have these exact machines, use similar ones. This will make each workout a new challenge to your body and keep your body in a constant state of adaptation.
Pair these body part as best suites your needs in line with the recommendations covered in the book, Fundamentals of Bodybuilding and Physique Sculpting, by Charles Glass
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
| Body Part |
Reps |
|---|---|
| A) Exercise | 4×8-10 |
| B) Exercise | 4×8-10 |
| C) Exercise | 4 x 8-10 |
| D) Exercise | 4×12,10,8,8 |
| E) Exercise | 4×12,10,8,8 |
