Bodybuilding workout plan

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Transcript of Bodybuilding workout plan

What you need?

Time is an asset you'll definitely need to set aside to get

results -- just 30-45 minutes from start to finish for these

workouts!

You'll need cardio equipment: dust off the old treadmill or

exercise bike. If not, you can always use a skipping rope!

Some cardio exercises don't require any equipment at all!

1 A chair or bench is also recommended. A sturdy low

coffee table can work. If you use a chair, just be sure it

doesn't have wheels! Some exercises can be performed on

the floor - you can use an exercise mat.

2 weights or 1 barbell: you'll need at least 2 weights.

They can be dumbbells, or 2 weight plates, or 2 big soup

cans from the pantry! Grab 2 water bottles if all else fails.

How much repetitions? How heavy?

If you are intermediate and advanced: 20 kg or more for

larger muscles like legs and back, and 10 kg or more for

smaller muscles like biceps and triceps.

The heavier the weights - the lower the number of

repetitions (6-10 repetitions).

Three or 4 cycles/sets x the same number of repetitions

(for example 8 repetitions). A cycle/set is when you

perform 8 repetitions.

Bodybuilding plan for men and women, beginners

and pros you would perform:

• 8 lunges.

• Break/pause (1 or 2 minute pause, depending on

the heaviness of the weights you're lifting).

• 8 lunges.

• Break/pause.

• 8 lunges.

• Break/pause.

Others follow the "pyramid" principle -

perform the highest number of repetitions in the first set

and then decrease, for example:

10 lunges

Break/pause

9 lunges

Break/pause

8 lunges

Break/pause

How to build bigger muscles

When you're lifting weights to build bigger muscles go for

heavier weights and a lower number of repetitions

(usually a max of 8 repetitions per cycle).

LEGS

Start with a warm up

Legs - 3-4 rounds

8- 20 squats with weights + Squat variations

8-20 lunges

and if you are working out in a gym:

- Leg extensions

- Leg curls for hamstrings.

- Standing calf raises - you can perform these at home

too.

Back & Biceps

Back: 3-4 rounds

8-20 repetitions of Lat machine pull-downs to the front.

8-20 repetitions of Chin up.

8-20 repetitions of Seated cable rows or One arm

dumbbell rows.

20 repetitions of Hyper-extensions or less if you are

performing with weights.

Biceps & Forearms 3-4 rounds

8-15 repetitions incline dumbbell curls

8-15 repetitions standing dumbbell or barbell curls

8-15 repetitions Reverse Curls

8-15 repetitions Hammer curls

Chest & Triceps

Chest: 3-4 rounds

8-20 repetitions of the Incline chest press with dumbbells

and/or flatbenchchest press.

8-20 repetitions Chest flies or incline chest flies.

Use slightly lighter weights compared to the chest press

because this exercise can be stressful for your shoulders.

this exercise can be performed on a ball - Works your back

and legs, but if

you are using heavier weights, perform it on a bench due

to stability.

8-20 repetitions Cable crossovers - with both arms or one

arm only.

Cardio & Abdominals

Steady cardio workout:

- A minimum of 30 minutes (up to 45 minutes) of steady

cardio workout - treadmill, bike or stepper

Abdominal workout

Crunch-less AKA back friendly exercises

Shoulders & Arms

8-15 repetitions Standing side dumbbells raise - perform

either with both dumbbells simultaneously or interchange

arms when raising dumbbells

8-15 repetitions Standing front dumbbells raise - perform

either with both dumbbells simultaneously or interchange

arms when raising dumbbells

8-15 repetitions Standing (or sitting) dumbbells press -

palms facing in

8-15 repetitions Barbell press behind the neck aka

Military press

8-15 repetitions Arnold dumbbells press (shoulders & triceps)

8 - 15 triceps press to chin

8-15 repetitions incline dumbbell curls.

8-15 repetitions Reverse curls

8-15 repetitions Zottman curl