bodybuilding strength training 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 bodybuilding-strength-training-workout.
This workout includes 3 sections (delts, biceps, forearms), 7 exercises, and 19 total sets.

delts

seated dumbbell shoulder presses

3 sets of 10 reps

seated barbell shoulder presses

2 sets of 10 reps

barbell face pulls

3 sets of 10 reps

biceps

dumbbell preacher curls

3 sets of 12 reps

ez bar curls

2 sets of 8 reps

forearms

barbell bench wrist curls

3 sets of 10 reps

barbell standing wrist curls

3 sets of 15 reps