Bodybuilding Workouts - Different Bodybuilding Programs
Bodybuilding workout routines simply mean that how many reps and sets of which muscle are you going to perform. A chest workout program, for example, may consist of 3 reps each of flat bench, incline and decline, followed by 3 sets of dumbbell fly and pullover.
Normally, bodybuilders plan their workout for an entire week with some opting for double muscle workout in a day while others concentrating on a single muscle in a day. The weekly workout program is also sometimes referred to as workout split. A common workout split may consist of chest and back on Monday, biceps and triceps on Tuesday, shoulders on Wednesday, legs on Thursday and cardio and abs on Friday.
Each person has a different type of body and a workout that suits one type may not be suitable for another. So, you should try and design a workout for yourself. The following points will help you.
An important point that you should remember while designing your workout is to ensure that you are not overtraining and giving your muscles enough time for recovery. For example, chest and shoulder exercises should have enough gap in between with triceps as these two also workout the triceps and will thus result in overtraining.
Designing your own workout program is not as difficult as you may think. Once you come to know of the basic rules, it will be easy to design your own. Mentioned below is a commonly used bodybuilding workout routine.
- Monday - Chest
- Tuesday - Back
- Wednesday - Biceps & Triceps
- Thursday - Shoulders & Abs
- Friday - Legs
For those who are short of time can also try the following
- Monday - Chest & Back
- Tuesday - Rest
- Wednesday - Legs
- Thursday - Rest
- Friday - Biceps & Triceps
- Saturday - Rest
- Sunday - Shoulders
These workout programs and days can be moved forward or backward depending on your daily routine.
Workout Programs for Different Muscles
There are so many exercises for a single muscle that if you try and do all, you'll end up overtraining the muscle. It is therefore recommended that you stick to the basics and plan according to the time you can devote to gymming everyday. Given below is a sample of the various muscle workout routines.We'll start by properly warming up the muscles by doing some treadmill and stretching, which will be followed by weighlifting.
Chest
- Start with Flat Bench Press (8-10 reps, 3 sets)
- Incline Bench Press (8-10 reps, 3 sets)
- Decline Bench Press (8-10 reps, 3 sets)
- Flat Bench Dumbell Flyes (8-10 reps, 3 sets)
- Pullover (8-10 reps, 3 sets)
Back
- Chin ups
- Lat Pulldowns front and back (8-10 reps, 3 sets)
- Seated Cable Row (8-10 reps, 3 sets)
- Bent Over 1 Arm Dumbell Rows (8-10 reps, 3 sets)
Biceps
- Standing Barbell Curls (8-10 reps, 3 sets)
- Preacher Curls
- Seated Dumbell Curls
- Hammer
Triceps
- Tricep Press Downs
- Dumbbell Kickbacks
Legs
- Squats
- Calve Raises
Shoulders
- Lateral Raises (front and back)
- Dumbbell raises
- Side dumbbell raises
Abs
- Crunches
- Twister