Triple H's Bodybuilding Routines

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  • Topic: Bench press, Weight training exercises, Barbell
  • Pages : 2 (636 words )
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  • Published : January 27, 2013
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TRIPLE H'S Bodybuilding routines.(For the beginner)Day 1- Chest (heavy day) Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2- Back, Biceps, Legs (Light)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Deadlifts 2-4 sets of 12-15 reps← switch with Squat every week Day 3 (Light Day)

1

Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
Lying tricep extensions.. 2-4 sets of 12-15 reps
Day 4 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps

Calf raises 2-4 sets of 6-10 reps
Squats 2-4 sets 6-10 reps ← Switch with Deadlift every week

For a lifter starting out, give TRIPLE H's program a try. And then go from there.. ADDITIONAL TIPS FROM TRIPLE H- 1) Stimulate the muscle, don't kill it. 2) Train with your goals in mind. 3) keep your mind into the exercise and not wandering 3) You get out what you put in.

SPECIAL TECHNIQUES.. TRIPLE H, does what he calls the TRIPLE H burn. This means he doesn't rest between sets and selects a mo derate weight. He does 15 reps on leg press for example, holds for 15 seconds in the flexed position. Then 12, holds for 12, then 10, 7, 6,5 ,4,3,2,1...
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