8 Week Bodybuilding Training Plan: Get in Shape with this Golden Era Schwarzenegger Style Workout
Channel: Mike Hind MBE
Date: 05/05/2023

Ready to achieve a champion body? Follow this complete 8-week training plan used by Ashleigh Sives Jackson, Scottish Grand Prix Bikini Class and Overall Women's Champion. In this video, Mike Hind MBE, certified IFBB coach and 4-time UK Best Personal Trainer, guides you through six intense workout days, including step-by-step instructions and tutorials for each exercise. This  Golden Era style proven plan is perfect for anyone looking to follow a serious fitness regimen designed to get you in top competition shape, for both men and woman.

You Will see the ledged @ArnoldSchwarzenegger watch in the background

Don't forget to use the time stamps below to navigate through the video and follow along with the plan:

0:00 Intro
0:11 Day 1 The Plan "Back Day"
0:20 Warm up treadmill
1:52 Exercise 1 Lat Pull Down Leaning Back
3:26 Exercise 2 High rope rows to the head
4:46 Exercise 3 Rope Handle Seated row
6:37 Exercise 4 incline high row
8:03 Exercise 5 Barbell row with trap bar
9:23 Cardio Stairmaster

12:03 Day 2 The Plan "Arm Day"
12:12 Warm up treadmill
13:54 Exercise 1 Drag Curl
15:08 Exercise 2 alternating dumbbell curl
16:30 Exercise 3 Tricep rope cable pushdown
18:13 Exercise 4 overhead tricep EZ bar extension
19:55 Exercise 5 EZ bar tricep cable kick backs
21:28 Exercise 6 Bicep preacher curl machine
23:27 Cardio Stairmaster

26:06 Day 3 The Plan "Shoulder Day"
26:16 Warm up treadmill
27:54 Exercise 1 Bent over incline rear delt raise
28:55 Exercise 2 Standing barbell wide grip upright row
30:08 Exercise 3 Standing side lateral raise
31:17 Exercise 4 EZ bar front delt press
32:59 Exercise 5 Standing barbell military press
34:42 Exercise 6 dumbbell shoulder shrugs
35:52 Cardio Stairmaster

38:33 Day 4 The Plan "Chest Day"
38:41 Warm up treadmill
40:20 Exercise 1 incline smith machine press
42:35 Exercise 2 decline dumbbell press
44:04 Exercise 3 flat bench press machine
46:41 Exercise 4 45 degree champagne press
48:12 Exercise 5 Pec Dec Flys
50:02 Cardio Stairmaster

52:41 Day 5 The Plan "Quads Day"
52:51 Warm up treadmill
54:30 Exercise 1 Leg extension
56:02 Exercise 2 dumbbell walking lunges
57:14 Exercise 3 45 degree leg press
59:20 Exercise 4 V Squats
01:01:18 Exercise 5 Sissy squats
01:03:08 Cardio Stairmaster

01:05:47 Day 6 The Plan "Hamstrings and Glutes Day"
01:05:57 Warm up treadmill
01:07:36 Exercise 1 Single leg Lying Hamstring curl
01:08:52 Exercise 2 Lying Hamstring curl
01:10:20 Exercise 3 seated Hamstring Leg Curl
01:11:46 Exercise 4 Barbell RDL (Romanian Deadlifts)
01:13:10 Exercise 5 Glute kick backs
01:14:37 Exercise 6 Hip thrusts on lying leg curl
01:16:05 Cardio Stairmaster

Get ready to transform your body and become a bikini champion with this comprehensive 8

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