Everyone wants a great body, but aren't really sure of how to achieve it. There is a lot of confusion about how to exercise, how much to exercise, and how many repetitions are needed. By following a good workout schedule and an effective exercise program, you can have that muscular ripped body that you always wanted.
Bodybuilders Workout Routine
As a beginner, you should be looking at a workout to develop your muscles so that your body is ready for the tough stuff. You should 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 program based on the one-muscle-group-a-day-plan.
The chest forms one of the biggest muscle groups on your body. It is essential to warm-up your chest for these exercises. So before you start a chest workout routine, do 20-25 push-ups and stretches so that your body is adequately warmed up.
Lower Chest: The lower chest exercises should be tried only once you are assured that you can do the upper and mid chest exercises properly. Lower chest exercises are more difficult as regular beginner workouts do not really tone them up. But if you want the perfect chest, then these exercises are quite essential.
For the perfect lower chest, declined bench press and declined bench flies can be performed. The dumbbells for these exercises may be a little lesser in weight than for normal bench press.
After a hard chest workout, it is advisable that you give your upper body a little break and perform a lower body workout the next day.
Quadriceps: For quadriceps you can start by doing lunges with dumbbells. You can do 4 sets of lunges, with 10 reps each. You can then either do leg raises on the machine or Smith Machine squats. These too can be done in 4 sets of 10 reps each.
Calves: There aren't a variety of exercises for your calves and most of them revolve around calf raises. So you could either do the calf raises on a stand or a hack. Ideally, you ought to do both these exercises in 4 sets of 10 reps each.
What most people forget to do are exercises for the 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.
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.
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.
Along with these, you can also do rear lateral raises and front lateral raises for the posterior and anterior deltoids, respectively. You can also do dumbbell shrugs and back flies for the lateral deltoids and the posterior deltoids respectively.
Remember, when it comes to bodybuilding, it is not about the workout alone. It is also about how you eat and how well you rest your muscles. Make sure that you are assisted by a gym instructor to avoid any injuries, and eat well.