Bodybuilding Workouts

Body building workouts

bodybuilding-Workout

If you are reading this then chances are that you are an intermediate or advanced trainee who has been working out for a while now and want to dial it up a notch by working on getting those perfect muscles. Well, this bodybuilding workouts routine will make sure that you get exactly what you want.

In this routine, we’ll use an upper/lower split, which is by far the most commonly recommended bodybuilding workout routine. This affection is mainly because every muscle group gets trained to a certain degree with this variation, the degree decided by the specific regime that you choose. The frequency should ideally be about twice a week.

A sample regime should look like:

Upper/Lower Split: 4 Day Version

  1. Monday: Upper Body A Workout
  2. Tuesday: Lower Body A Workout
  3. Wednesday: Well-deserved break
  4. Thursday: Upper Body B Workout
  5. Friday: Lower Body B Workout
  6. Saturday: Well-deserved break
  7. Sunday: Well-deserved break

Upper/Lower Split: 3 Day Version

Week 1

  1. Monday: Upper Body A Workout
  2. Tuesday: Well-deserved break
  3. Wednesday: Lower Body A Workout
  4. Thursday: Well-deserved break
  5. Friday: Upper Body B Workout
  6. Saturday: Well-deserved break
  7. Sunday: Well-deserved break

Week 2

  1. Monday: Lower Body B Workout
  2. Tuesday: Well-deserved break
  3. Wednesday: Upper Body A Workout
  4. Thursday: Well-deserved break
  5. Friday: Lower Body A Workout
  6. Saturday: Well-deserved break
  7. Sunday: Well-deserved break

As you can see, in this version each muscle group gets worked upon once every 4th or 5th day. For both of these, the exact template is immaterial as long as it’s the same 1 on and 1 off format.

Now, to the meat of the matter- the workouts. A suggested bunch of exercises are-

The Muscle Building Workout Routine: Upper Body A

  1. Bench Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Rows
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Incline Dumbbell Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Lat Pull-Downs
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Lateral Raises
    2 sets of 10-12 reps.
    1 minute rest between sets.
  6. Triceps Press-Downs
    2 sets of 10-12 reps.
    1 minute rest between sets.
  7. Dumbbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

  1. Romanian Deadlifts
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Leg Press
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  3. Seated Leg Curls
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Standing Calf Raises
    4 sets of 6-8 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

  1. Pull-Ups
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Barbell Shoulder Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Seated Cable Row
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Dumbbell Bench Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Dumbbell Flyes
    2 sets of 10-12 reps.
    1 minute rest between sets.
  6. Barbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets.
  7. Skull Crushers
    2 sets of 10-12 reps.
    1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

  1. Squats
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Split Squats
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  3. Laying Leg Curls
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  4. Seated Calf Raises
    4 sets of 10-12 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1 minute rest between sets.

Now, some general guidelines that you must have in mind while embarking on the exercises mentioned above-

  • Use the same weight set each morning for each exercise. When you can lift a given weight for the number of sets and repeats given above, then increase the weight by the tiniest amount.
  • Warm up is not included in these, so do warm up as required
  • Maintain the order given above. This rule should never be trifled with.
  • For best results, accompany this with a muscle building diet.

 Chest workouts

Finally want to convert that flat cardboard chest into something from Arnold Schwarzenegger’s youth? Look no further, for you have come to the right place. In the next few minutes, we will tell you the easiest way possible to get that shapely chest that you always wanted.

The chest is essentially made up of three muscles, but it should be trained like it was made out of one. For upper chest stimulation, conduct exercises on a 30-45% incline bench. For example, an incline barbell and dumbbell bench press or incline dumbbell flyes are good upper chest exercises to begin with.

The middle chest is best exercised on a flat bench. A flat barbell and dumbbell bench press or flat dumbbell fly are all middle chest exercises that we would recommend.

The lower chest can be worked out on a 30-45% decline bench. Like a decline barbell and dumbbell bench press or a decline dumbbell fly are great lower chest exercises.

You should start out with low repeats, about 4-6 or 8-12. Focus on free weights, especially since you want to focus on your chest.

Weight lifting workouts

Hello and welcome to Weight Lifting 101. Here we shall give you through the various nitty-gritties of weight lifting and how to actually go about it.

Initially, weight training will feel both unnatural and foreign, but once your body gets used to it it’ll start feeling just right. This might take anywhere between three to five months, so patience is really the key here. At the same time, your body will start responding by getting stronger and growing larger muscle mass.

Being beginners, before you put on any mass it is important that you correct your balance. This will pay off in the long run by avoiding injuries, bad joints and a bad form.

A beginner’s routine should ideally look like-

Day one: total body workout;

Day two: Rest;

Day three: Total body workout;

Day four: Rest;

Day five: Total body workout;

Day six: Rest;

Day seven: Rest;

This should be done for about two to three months before moving on to a more advanced program.

Now, the exercise regime should have the following:

Day one, three, and five: total body workout

Warm up:

Aerobic exercise – Stationary bike/stair climber/elliptical 5 – 10 minutes

Quadriceps

Leg extensions: 1 x 15 to 20 repeats

Leg presses: 1 x 15 to 20 repeats

Hamstrings

Leg curl: 1 x 15 to 20 repeats

Back

Lat machine pull downs: 1 x 15 to 20 reps

Chest

Flat bench dumbbell press: 1 x 15 to 20 reps

Shoulders

Dumbbell press: 1 x 15 to 20 reps

Biceps

Standing barbell curls: 1 x 15 to 20 reps

Triceps

Lying triceps extensions: 1 x 15 to 20 reps

Calves

Standing calf raise: 1 x 15 to 20 reps

Abdominal muscles

sit ups or crunches: 1 x 15 to 20 reps

Optional

10 to 15 minutes of light cardiovascular exercise like walking, bike (stationary), or elliptical trainer.

As you progress in your routine, add more free weight and compound movements to your routine. As your balance and form improves, you can add more sets and repetitions. For a vigorous workout, split them into different body parts to maximum muscle groups/body parts being exercised.

 Female bodybuilding exercises

The common misconception that women will get bulging muscles and start looking like Hulk-ettes needs to get rid of before any substantial inroads into this can be made. Women can never get muscles like those because they lack the essential muscle building hormone, testosterone. Instead, they have estrogen that can at times lead to excessive fat. Thus, bodybuilding for you, as a girl, will actually help you work on those troubled areas and look better than ever before.

An ideal female workout is balanced and uses plenty of cardio, as they carry fat easily than men, because of which cardio is essential and should be done in the morning on an empty stomach.  A sample regime would look like:

Monday: A.M. Cardio, Chest/Triceps

35-45 minutes Low Intensity Cardio
EXERCISE: (SETS) x (REPS)

  • Incline Dumbbell Press – 2 x 8-12
  • Flat Barbell Bench – 2 x 8-12
  • Dips – 2 x 8-12
  • Cable Crossovers – 2 x 8-12
  • Skull Crushers – 2 x 8-12

Tuesday: Quads/Hamstrings/Calves:

  • Squats- 2 x 8-12
  • Seated Leg Curls- 2 x 8-12
  • Walking Lunges- 2 x 8-12 (Each Leg)
  • Straight Leg Dumbbell Deadlift- 2 x 8-12
  • Seated Leg Extensions- 2 x 8-12
  • Standing Calf Raises- 3 x 12-15

Wednesday: A.M. Cardio, Abs:

35-45 minutes Low Intensity Cardio

  • Exercise Ball Crunch- 2 x 20-25
  • Machine Crunches- 2 x 20-25
  • Hanging Leg Raise- 2 x 10-12
  • Bicycle Crunches- 2 x 20 (Each Leg)

Thursday: A.M. Cardio, Back/Biceps/Forearms:

35-45 minutes Low Intensity Cardio

  • Lat Pulldowns- 2 x 8-12
  • Barbell Rows- 2 x 8-12
  • Good Mornings- 2 x 8-12
  • Preacher Curls- 2 x 8-12
  • Incline Dumbbell Curls- 2 x 8-12
  • Barbell Wrist Curls- 3 x 10-12

Friday: A.M. Cardio, Delts/Traps:

35-45 minutes Low Intensity Cardio

  • Dumbbell Military Press- 2 x 8-12
  • Cable Front Lateral Raise- 2 x 8-12 (Each Arm)
  • Dumbbell Side Lateral Raise- 2 x 8-12
  • Smith Machine Shrugs- 3 x 10-12

Saturday: A.M. Cardio:

  • 35-45 minutes Low-Intensity Cardio

Sunday: Holiday

Cardio is certainly your best friend if you want to simply stay in shape and look more appealing. While the resistance training is certainly needed, fat loss is as well. This is why cardio is so essential for women.

The best body will balance conditioning and aesthetics with a good enough amount of muscle. Those looking to stay in shape should focus on cardio, but still be very consistent with resistance training.

You have to follow the diet plan and need to take the recommended bodybuilding vitamins or supplements.

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