Bodybuilding Workout
Everyone wants a great body, but aren't really sure of how to get there. There is a lot of confusion about how to exercise, how much to exercise, how many reps to do etc. There are several bodybuilding workout routines on the Internet which add to the confusion. So let me settle this matter once and for all. By following a good bodybuilding workout schedule and an effective exercise program, you can have that muscular ripped body that you always wanted. Here are some of the best bodybuilding workouts for men.
Bodybuilders Workouts Routines
Well, let me assume, for the sake of this article that you are no novice to exercise. Because in case you are, you should be looking at a workout for beginners to develop your muscles so that your body is ready for the tough stuff. And this stuff is tough! So you ought to proceed reading this article only if you are well-acquainted with physical workouts and want to step up your exercising level. I would advocate that you do work on only one muscle group a day. This will ensure that your muscles get enough exercise and enough rest as well. So here is a bodybuilding workout program based on the one-muscle-group-a-day-plan.
Monday: Chest
The chest forms one of the biggest muscle groups on your body. And everyone wants a wide, large chest. So let me divide the chest into three main parts, the upper, the mid and the lower so that you will be able to develop each of these parts individually. It is essential to warm-up your chest for these exercises. So before you start a chest workout routine, I suggest you do 20-25 push-ups and stretches so that your body is adequately warmed up.
Read on for more on Chest Workouts - Exercises for Chest Muscles and Chest Workout Routine.
Tuesday: Legs
After a hard chest workout, it is advisable that you give your upper body a little break and perform the lower body workout the next day. For legs, you can warm-up by doing free-squats and stretches. Once your legs are warmed up, you can proceed to the exercise routine. There are three main muscles in the legs. The Quadriceps, the Hamstrings and the Calves.
Wednesday: Biceps
Most men want huge, well toned biceps as biceps command attention. So for the biceps, you could do normal Bicep Curls, Thumbs-up Curls (Hammer Curls) and Barbell Curls. I have found that Preacher Curls are especially useful for the front part of the biceps. You can do all of these too in 4 sets with 10 reps to a set. What most people forget to do are exercises for the forearms. Now would you like big biceps and small forearms? So you could do front wrist curls and back wrist curls on a machine or with a dumbbell/barbell again in 4 sets of 10 reps each.
Thursday: Cardio and Abs
What is a muscular body if it doesn't have the perfect ripped six pack abs to go with it? And this won't happen on its own, you know. So devote one day a week to a rigorous abs and cardio schedule. Cardiovascular exercises range from running and jogging, cycling and swimming. You can diversify your cardio exercises or do just one of them. Whatever you do, make sure it is done for an hour. Read more on abdominal exercises.
For abs, you should do 3 sets of each: Forward Crunches for upper abs, reverse crunches for lower abs, and side crunches for obliques. Along with these basic exercises, you can also do the jackknife and V-ups. These exercises have to be done in 4 sets but with 15-20 reps.
Friday: Triceps and Shoulders
Friday is probably going to be the toughest day of the week as there are two muscle groups to be worked on in one day. So for triceps, you can start with push-ups as they are also a good warm up for the triceps. For triceps, you can perform Lying Triceps Extension, Triceps Dips, One Arm Triceps Extension and Triceps Curls. All these exercises can be done in 4 sets of 10 reps each.
For Shoulders, two of the best and essential exercises are lateral raises and shoulder press. You can do these two exercises either on the machine or with dumbbells. Along with these, you can also do rear lateral raises and front lateral raises for the posterior and anterior deltoid respectively. You can also do Dumbbell Shrugs and back flies for the Lateral Deltoid and the Posterior Deltoid respectively.
Saturday: Back
I reserve the last day of the week for another big muscle group: the back. Start your back exercises with push-ups and pull-ups/chin-ups. Do 15-20 reps of each. Start with upper back exercises. For the lat muscles, you can start with Lat Pull-down and One Arm Dumbbell rows. For the mid back, you can do Machine Rows and Dead Lifts. All these exercises can be done in 4 sets of 10 reps each. Read on for more on a Upper Back Workout.
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