fitness and body building 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 fitness-and-body-building-workout.
This workout includes 3 sections (delts, biceps, forearms), 7 exercises, and 17 total sets.

delts

ez bar underhand front raises

2 sets of 8 reps

kneeling cable face pulls

2 sets of 6 reps

barbell face pulls

2 sets of 15 reps

biceps

barbell preacher curls

3 sets of 6 reps

1-arm dumbbell preacher curls

2 sets of 12 reps

forearms

barbell bench wrist curls

3 sets of 10 reps

barbell standing wrist curls

3 sets of 12 reps