How To Become Bodybuilder With In Few Weeks

A few months before James Carmichael Albury bought his 1st weight set, He was waiting for my Mom to pick me up after school and James saw his friend Manny coming back from football practice. He had his shirt off and james said to himself "Whoa! Manny's huge!" So he asked him what he did get big like that, because when james met him earlier that school year, he wasn't nearly as developed no any improvment. 

His chest and shoulders had really well improved, and you could see it in how his shirt fit but the changes in how he was built was really obvious without the t-shirt. As we talked, he  told him that james was very self conscious. Manny was a cool guy and he was very patient with james. The started first exercise he showed me was flat bench. He put a 45 lb. plate on each side and repped it out for what seemed like forever. 

Workout Plan Worked Best:

He found that initially a progressive resistance routine, where james performed 3-4 sets per exercise, with 8-12 repetions worked best for me. I focused on training one major muscle group per workout as like body builders.


Day 1: Legs/Shoulders/Abs

• Squats: 4 sets of 6-8 reps
• Walking Lunges: 3 sets of 8-10 steps
• Leg Curl: 3 sets of 8-10 reps
• Seated Calf Raises: 3 sets of 10-12 reps
• Dumbbell Overhead Press: 4 sets of 8-12 reps
• Dumbbell Front Deltoid Raise: 3 sets of 10-12 reps
• Dumbbell Lateral Deltoid Raise: 3 sets of 10-12 reps
• Reverse Pec Deck: 3 sets of 8-12 reps
• Shrugs: 4 sets of 15-30 reps
• Weighted Abdominal Crunches: 3 sets of 30 reps

Day 2: Chest/Back

• Incline Bench: 3 sets of 8-12 reps
• Decline Bench: 3 sets of 8-12 reps
• Barbell Flat Bench: 3 sets of 6-12 reps
• Cable Crossovers: 3 sets of 8-12 reps
• Pull-Ups: 4 sets of 8-12 reps
• Front Cable Lat Pull-Down: 4 sets of 8-12 reps
• T-Bar Row: 3 sets of 8-12 reps
• Cable Row: 3 sets of 8-12 reps
• Hyper extensions: 3 sets to failure

Day 3: Biceps/Triceps/Cardio

• Dumbbell Alternating Biceps Curl: 4 sets of 10-12 reps
• Standing Barbell Curl: 4 sets of 8-10 reps
• Preacher Curls: 3 sets of 8-10 reps
• Cable Triceps Pushdown: 4 sets of 8-12 reps
• French Press: 4 sets of 8-10 reps
• Triceps Kickbacks: 3 sets of 20 reps
• Treadmill: 30 minutes, moderate speed, slight incline

Day 4: Shoulders/Legs/Abs

• Dumbbell Overhead Press: 4 sets of 8-12 reps
• Dumbbell Front Deltoid Raise: 3 sets of 10-12 reps>
• Dumbbell Lateral Deltoid Raise: 3 sets of 10-12 reps
• Reverse Pec Deck: 3 sets of 8-12 reps
• Shrugs: 4 sets of 15-30 reps
• Leg Press: 4 sets of 10-15 reps
• Hack Squat: 3 sets of 10 reps
• Dumbbell Standing Calf Raise: 3 sets of 20-30 reps each leg
• Weighted Abdominal Crunches: 3 sets of 30 reps

Day 5: Back/Chest

• Pull-Ups: 4 sets of 8-12 reps
• Dumbbell Row: 3 sets of 8-12 reps
• Front Cable Lat Pull-Down: 4 sets of 8-12 reps
• Cable Row: 3 sets of 8-12 reps
• Hyper-extensions: 3 sets to failure
• Incline Bench: 3 sets of 8-12 reps
• Decline Bench: 3 sets of 8-12 reps
• Flat Dumbbell Bench Press: 4 sets of 6-12 reps
• Pec Deck: 3 sets of 8-12 reps

Day 6: Biceps/Triceps/Cardio

• Cable Triceps Push-Down: 4 sets of 8-12 reps
• French Press: 4 sets of 8-10 reps
• Triceps Kickbacks: 3 sets of 20 reps
• Dumbbell Alternating Biceps Curl: 4 sets of 10-12 reps
• Standing Barbell Curl: 4 sets of 8-10 reps
• Preacher Curls: 3 sets of 8-10 reps
• Treadmill: 30 minutes, moderate speed, slight incline

Day 7: Off