Cody Montgomery is an IFBB Pro Bodybuilder Cody Montgomery first ever 3-time Teenage National & 2014 Collegiate National Bodybuilding Champion. Read below for his "beginner" workout program that he wrote for one of his online clients! 

TRAINING SPLIT 

Day 1 - LEGS

Day 2 - CHEST

Day 3 - BACK

Day 4 - OFF

Day 5 - SHOULDERS

Day 6 - ARMS

Day 7 - OFF

 

 

LEGS

Lying or seated leg curls - 3 to 4 sets x 10 reps PERFECT form

 

Barbell squats - work up to hard 10 reps and call it

 

Leg press pin or plate loaded - 3 sets x 12-15 reps just pumping don't try to go heavy or too low! Just parallel and you gucci

 

Seated leg extensions - 3 to 4 sets x 12-15 reps

 

DB walking lunges or bodyweight - 3 sets x 20 steps per leg

 

 

CHEST

Standing cable fly - 3 to 4 sets x 12-15 reps

 

Incline machine press - work up SLOWLY to hard 8 reps then back off for hard set of 12 reps

 

Flat DB press parallel grip pushing db's together whole time - 3 sets x 10 reps

 

Flat DB flys - 3 sets x 12 reps

 

*** optional ** if it feels ok - bodyweight dips - 3 sets x 10-15 reps or more if you're able to

 

 

BACK

Wide grip cable pull downs - 4 sets x 10-12 reps

 

Machine row of choice - chest support - work up to hard 8 reps then drop the weight down for 12 reps so 4-5 sets here working way up SLOWLY

 

Seated 1 arm d handle cable rows if it doesn't hurt - 3 sets x 12 reps 

 

Rope cable pull overs big stretch on lats - 3 sets x 15 reps

 

Hyper extensions bodyweight only to strengthen up lower back - 3 sets x 15 reps

 

 

SHOULDERS

1 arm d handle cable side lateral raises 

 

DB or machine shoulder press - work up slowly to hard 10 reps then drop weight in half and go for 10-15 super clean reps

 

DB side lateral raises - 3 sets x 12-15 reps w/ 5-10 partials last set

 

Reverse pec deck or cable fly for rear delt x 15 reps

SUPERSET w/ (4 rounds)

Rope cable face pulls x 10 reps 

 

DB shrugs if they feel ok - 3 sets x 10 reps

 

 

ARMS

Rope cable extensions - 3 to 4 sets x 15 reps

 

Barbell curls - 3 to 4 sets x 10 reps

 

EZ bar skull crushers or overhead EZ bar cable ext x 12 reps

SUPERSET w/ (4 rounds)

EZ bar overhand cable curls x 12 reps

 

Machine or bodyweight dips if they feel ok keeping elbows in x 12 rep

SUPERSET w/ (4 rounds)

Alternating DB curls x 12 reps

 

D handle underhand cable extensions x 12 reps per arm

SUPERSET w/ (4 rounds)

Rope cable curls x 10-12 reps

 

 

 

CALVES (2 times per week)

Standing calf raises OR Seated calf raises - 4 sets x 15-20 reps 

 

STRETCH calves out for 30-45 secs per side after this

 

 

 

ABS (2 times per week)

Decline or regular sit ups - 3 to 4 sets x 15-25 reps

 

Lying leg kicks - 3 sets x 30 to 60 secs of kicking

 

Will you be trying these workouts? Make sure to follow Cody on Instagram to get more fitness workouts. Follow Jed North for more fitness content. 

 

Written by: Cody Montgomery