1 year bodybuilding workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the 1-year-bodybuilding-workout.
This workout includes 2 sections (chest, delts), 5 exercises, and 16 total sets.

chest

smith machine bench presses

3 sets of 10 reps

pushups

4 sets of 10 reps

cable flyes

3 sets of 6 reps

delts

dumbbell upright rows

3 sets of 8 reps

barbell face pulls

3 sets of 6 reps