The Best Extensive BodyBuilding Workout Plan

BodyBuilding Workout Plan - Introduction

 

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Beginning a bodybuilding workout plan requires a level of commitment.  As a beginner, you can work out more frequently than more advanced body builders.

The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from.

Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about - a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following bodybuilding workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days.

This bodybuilding workout plan is just a suggestion.  You can adapt it as needed to suit your workout goals. With any workout, you need to start out with some warm up exercises.  This can be simple stretching as you get your body ready to work.  A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout.  This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.

 

Day 1 – Upper Body

 

For the following exercises, begin with two sets of 10-12 reps each.

• Dumbbell press


• Standing barbell military press


• Lying tricep press


• Side lateral raise


• Preacher curls


• Seated dumbbell curl


• Dumbbell rows


• Dumbbell shrugs

If you have access to weight machines, add the following to your bodybuilding workout plan :

• Pec deck butterflys


• V-bar pushdowns


• Lat pulls with pulley machine

 

Day 2 – Lower Body and Abs

 

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

• Barbell squat


• One leg barbell squat


• Lunges


• Standing calf press


• Stiff leg barbell


• Crunches

Machines can be especially helpful when working your lower body.  Here are some you should consider on this day:

• Leg presses on a plate loaded machine


• Leg extension machine


• Seated hamstring curls


• Standing hamstring curls


• Ab machine

Day 3 – Rest

 

Day 4 – Upper Body

 

Increase your sets to 3 doing 10 – 12 reps each

• Chin ups (get assistance if necessary)


• Seated dumbbell hammer curls


• Dumbbell presses on an inclined bench


• Standing barbell military press


• Standing bicep curls


• Barbell tricep extension


• Upright barbell row


• Front dumbbell raise

The machines you can use on this day include:

• Seated cable rows


• Upright cable rows


• Cable crossover flies


• Tricep rope pushdowns

 

Day 5 – Lower Body and Abs

 

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

• Standing calf press


• Lunges


• Barbell squat


• Stiff leg barbell


• Standing calf raises


• Crunches

Machine exercises include:

• Leg presses on a plate loaded machine


• Seated hamstring curls


• Kneeling hamstring curls

 

Weekend – Rest

 

If a four day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan.  Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout.

By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles.  When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

4 Of The Most Common BodyBuilding Exercises And Routines

Let’s take a look at just some of the most common "bodybuilding exercises and routines" so you better understand the different techniques used within weight training and overall fitness. Here are a few of the more common ones:

• I - Dumbbell Bench Press

Sit on the edge of a flat bench with the dumbbells resting on your knees.  In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders.  Your palms should be facing forwards.

Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground.  Press the weights up over your chest in a triangular motion until they meet above the centerline of your body.

As you lift, concentrate on keeping the weights balanced and under control.

Follow the same path downward.

• II - Standing Military Press

For this exercise, you will use a barbell.  Stand with your legs about shoulder width apart and lift the barbell to your chest.  Lock your legs and hips and keep your elbows in slightly under the bar.  Press the bar to arm’s length over your head.

Lower the bell to your upper chest or your chin depending on which is more comfortable for you.

This exercise can also be performed with dumbbells or seated on a weight bench.

• III - Lying Tricep Push

Sit on a flat bench holding a curl bar with an overhand grip.  Lie back so that the top of your head is even with the end of the weight bench.  As you are lying back, extend your arms over your head so that the bar is directly over your eyes.

Keep your elbows tight and your upper arms stationary throughout the exercise.

The biggest key to this exercise is keeping your upper arms in a fixed position.

Slowly lower the bar until it almost touches your forehead.  Press the bar back up in a slow, sweeping arc-like motion.  At the finish, lock your elbows completely.

• IV - Side Lateral Dumbbell Raise

Stand upright with your feet shoulder width apart and your arms at your side.  Hold a dumbbell in each hand with your palms turned toward your body.

Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.

Then slowly lower them back down to your side again.

Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.

Make sure you are lifting the dumbbells up rather than swinging them up.  Don’t lean forward while doing this either or you risk injury to your back.

Note : The exercises listed above can be done either in a gym or in your home.  If you are going to join a gym, they will have many specialty machines that will work specific parts of your body.

Employees at the gym can help you with proper use of the machines. If you are unsure how to complete a specific exercise, make sure to ask for help so that you are maximizing your routine and following each position accurately.

Introduction To BodyBuilding Exercises For Beginners

Introduction To BodyBuilding Exercises For Beginners

Bodybuilding is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased calorie intake, and resting your body as it repairs and heals itself, before restarting your workout routine.

BodyBuilding Exercises are designed to focus on specific muscle categories or groups, and foods are consumed with the intention to build the body’s metabolism and increase overall mass.

This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other.

Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape.

The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

Equipment used in weight training includes barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups. Different weights will give different types of resistance.

Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight.

If you don’t use good form in weight training, you risk muscle injury, which could hinder your overall progress.