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