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 - LEGSDay 2 - CHESTDay 3 - BACKDay 4 - OFFDay 5 - SHOULDERSDay 6 - ARMSDay 7 - OFF LEGSLying 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 CHESTStanding 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 BACKWide 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 SHOULDERS1 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 repsSUPERSET w/ (4 rounds)Rope cable face pulls x 10 reps DB shrugs if they feel ok - 3 sets x 10 reps ARMSRope 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 repsSUPERSET w/ (4 rounds)EZ bar overhand cable curls x 12 reps Machine or bodyweight dips if they feel ok keeping elbows in x 12 repSUPERSET w/ (4 rounds)Alternating DB curls x 12 reps D handle underhand cable extensions x 12 reps per armSUPERSET 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
