Tanzeer’s BodyBlog

I have been doing many researches from the first day of my bodybuilding journey in creating an effective workout routine. I have made many workout routines and giving trial on all. However, now I came up with a good workout routine which is more likely to be as follows:

Tanzeer’s Workout Plan (2009-revised)

Sun: Shoulders & Triceps
Mon: Back and Traps
Tue: Cardio & Abs
Wed: Legs & Forearms
Thu: Chest & Biceps
Fri: Off
Sat: Cardio & Abs

Sunday Shoulders & Triceps
Front dumbbell raise 3 sets x 12-10 reps
Bent-over rear delt raises 3 x 12-10
Arnold Dumbbell press 3 x 12-10
Tricep Extension 3 x 12-10
Close-hand push-ups 3 x 12-10
Bench dips 3 x 12-10

Monday Back & Traps
Dumbell rows 3 x 12-10
Two arm long bar rows 3 x 12-10
Pull-ups 3 x 12-10
Stiff legged dumbbell deadlift 3 x 12-10
Barbell upright row 3 x 12-10
Barbell shrug 3 x 12-10

Wednesday Legs & Forearms
Leg extensions 3 x 12-10
Lying leg curls 3 x 12-10
Squats with Barbell 3 x 12-10
Standing calf raises 3 x 12-10
Palms down dumbbell wrist curl 3 x 12-10
Palms up dumbbell wrist curl 3 x 12-10
Wrist grip squeeze 3 x failure

Thursday Chest & Biceps
Dumbell flyes 3 x 12-10
Flat barbell bench press 3 x 12-10
Push ups 3 x 12-10
Concentration curls 3 x 12-10
Barbell curls 3 x 12-10

Saturday & Tuesday: Abs and Cardio (20mins)

This will help me to bulk and also cut the extra fats which are not needed. All of you there who want to bulk, may try this workout.

Finally I have found Optimum Nutrition’s 100% Gold Standard Whey Protein. I have been searching for bodybuilding supplements for a long time in my country Bangladesh but couldn’t find. However, yesterday while roaming around a sports shop, I found the Whey. Bodybuilding supplements are hardly sold in my country. But I think it will get popular very soon as I was quite surprised to see a bunch of Whey products yesterday in that shop. Although the price is very very high 5 lb had cost me 7590 Taka, but I think its worthed.

I have started to take that just after I bought that. I bought the Double rich chocolate flavor….Really tasted great. I had a feeling that my muscles were growing while drinking…..Anyways, lets c how long can I afford to buy the product and keep continuing that.

Hello everyone,

I am looking for someone who is interested to invest in opening a bodybuilding supplement shop in my country Bangladesh. It will be very profitable business as bodybuilding has become very popular here and worldwide gyms like Golds Gyms are also present here. So anyone interested, plz contact me at tanzeer@bodybuilders.com .

Looking ahead for your reply !!!

Tanzeer