Bodybuilding Routines


Discussion of Bodybuilding Routines

Bodybuilding routines

Many factors go in to the finalization of the routine for a bodybuilder. Such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym. For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder workouts thrice a week, then the schedule is likely to be more intense. However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets - and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.

Any workout session should begin with some stretching exercises and should end with some cooling off exercises.

Let us see how a 5 day week routine may look like.

Monday

  • Behind Neck Shoulder Press: 4 sets 6-10 repetitions
  • Upright Row: 4 sets 6-10 repetitions
  • Incline Dumbbell Press: 4 sets 6-10 repetitions
  • Bench Press: 4 sets 6-10 repetitions
  • Crunches: 3 sets 6-10 repetitions

Tuesday

  • Close Grip Lat Pull down: 4 sets 6-10 repetitions
  • Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
  • Seated Calf Raise: 4 sets 6-10 repetitions
  • Reverse Wrist Curl: 4 sets 6-10 repetitions

Wednesday

  • Squats: 5 sets 6-10 repetitions
  • Leg Press: 5 sets 6-10 repetitions
  • Leg Curl: 4 sets 6-10 repetitions

Thursday

  • Close Grip Bench Press: 4 sets 6-10 repetitions
  • Tricep Dip: 4 sets 6-10 repetitions
  • Dumbbell Shrug: 4 sets 6-10 repetitions
  • Standing Calf Raise: 4 sets 6-10 repetitions

Friday

  • Pull Ups: 4 sets 6-10 repetitions
  • E-Z Bar Curl: 4 sets 6-10 repetitions
  • Hammer Curl 4 sets 6-10 repetitions
  • Crunches: (with weight) 4 sets 6-10 repetitions

There are a number of training programs available for bodybuilders. So the bodybuilder should be careful before selecting one. It is best to look for the following factors before selecting one.

  • Has the program been experimentally tested?
  • Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?
  • Does the program specify what types of people are eligible for it?

Only after going through them should the bodybuilder enroll for the routines of such a program.

Bodybuilding Routines

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