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Bodybuilding workout routines - none of them are going to be particularly magic yet I see people scurrying and reading all over the internet searching for some sort of workout routine holy grail, and in the process using some absolutely hairball bodybuilding workout routines.
After doing a quick search and read online of a few of the top search returns for the phrases "workout routine", "workout routines" and "bodybuilding workout" I was shocked to find some absolute garbage written as bodybuilding workout routines for beginners.
IF you were unfortunate enough to follow some of the bodybuilding workout routines suggested on other sites it would not take long and you would label yourself a hardgainer....
Just looking at some of the top ranked sites in the google results for bodybuilding workout routines and I see fraud from the start.
As an experienced web professional a quick look shows that many of the workout routine sites are simple old style templates (ie pre-packaged and bought in bulk). Checking the content I see that many of the workout routine result sites are in fact sales sites trying to sell a ebook or muscle building course, and a couple look like the old school "google traps" where in there is very little content but advertising all over the place disguised to look like content.. Hmmmm... low quality sites.
So here i present;
Conans Top Bodybuilding Workout Routines
As I said in the beginning none of these are going to be magical, but in comparision to some of hte disasters being recommended around the internet then the results will be magically fantastic.
Remember that you need to train to your level, you cannot follow a top professional bodybuilders workout routine and expect to get the results that he has. His muscles, ligaments, and nerves, in fact his whole body have become accustomed to such physical abuse and he needs that to grow beyond his already massive bulk. You following the same bodybuilding workout routine would see you overtrained and making no gains at all. Plus if it was your first workout you would hurt so much the next day that you would never go back to the gym.
Having said that these bodybuilding workout routines will work for beginners and mid level trainers, advanced bodybuilding trainers do not need my advice on which workout routine to use.
2 Day A Week Bodybuilding Workout Routine
Wednesday - Upper Body Workout
Dips 3 sets (works triceps too) 8 to 15 reps
Deadlifts 3 sets of between 10 to 15 reps
Bench Press 3 sets of between 6 to 8 reps
Chin Ups 3 sets OR Pulldowns 3 sets of up to 10 reps a set
Dumbell Incline Bench Press 3 sets of 8 to 12 reps
Long Pulley Rows 3 sets 12 to 15 reps each
Bicep Curls 3 sets of 8 to 12 reps
Tricep Extensions (Skull Crushers) 3 sets of 8 to 12 reps
Superset Tricep Pushdowns + Cable Curls 3 sets 15 to 20 reps, no resting
Abs - 5 minutes
Saturday - Shoulders + Lower Body Workout
Military Press 3 sets 8 to 12 reps
Lateral Raises 3 sets of 8 to 12 reps
Squats (right down) 3 sets of 8 to 12 reps
Leg Press 3 sets of 8 to 12 reps
Leg Curl 3 sets of 8 to 15 reps
Calves, Standing 3 sets of 6 to 8 reps
Calves, Seated 3 sets of 12 to 15 reps
Abs - 5 minutes
3 Day A Week Bodybuilding Workout Routine
Monday - Chest, Shoulders, Triceps & Abs Workout
Bench Press 3 sets of between 6 to 8 reps
Dumbell Incline Bench Press 3 sets of 8 to 12 reps
Dips 3 sets (works triceps too) 8 to 15 reps
Military Press 3 sets 8 to 12 reps
Lateral Raises 3 sets of 8 to 12 reps
Tricep Extensions (Skull Crushers) 3 sets of 8 to 12 reps
Drop Set Tricep Pushdowns - until fail and decrease weight, repeat 3 times, no resting
Abs - 5 minutes
Wednesday - Back, Biceps, Rear Delts & Abs Workout
Deadlifts 3 sets of between 10 to 15 reps
Chin Ups 3 sets OR Pulldowns 3 sets of up to 10 reps a set
Long Pulley Rows 3 sets 12 to 15 reps each
Rear Delt Machine 3 sets of 12 to 15 reps
Bicep Curls 3 sets of 8 to 12 reps
Drop Set Cable Curls - until fail and decrease weight, repeat 3 times, no resting
Abs - 5 minutes
Friday - Lower Body Workout
Squats (right down) 3 sets of 8 to 12 reps
Leg Press 3 sets of 8 to 12 reps
Leg Curl 3 sets of 8 to 15 reps
Leg Extensions 3 sets of 12 to 15 reps
Calves, Standing 3 sets of 6 to 8 reps
Calves, Seated 3 sets of 12 to 15 reps
4 Day A Week Bodybuilding Workout Routine
Monday - Chest And Shoulder Workout
Bench Press 3 sets of between 6 to 8 reps
Dumbell Incline Bench Press 3 sets of 6 to 8 reps
Dips 3 sets (works triceps too) 8 to 15 reps
Dumbbell Flyes 3 sets of 12 to 15 reps
Military Press 3 sets 8 to 12 reps
Lateral Raises 3 sets of 8 to 12 reps
Abs - 5 minutes
Wednesday - Back And Rear Delts Workout
Deadlifts 3 sets of between 6 to 8 reps
Chin Ups 3 sets to front 8 to10 reps
Pulldowns Close Grip 3 sets of 8 to 10 reps
Long Pulley Rows 3 sets 8 to 12 reps each
Rear Delt Machine 3 sets of 12 to 15 reps
Abs - 5 minutes
Friday - Biceps and Triceps Workout
Bicep Curls 3 sets 6 to 8 reps
Close Grip Benchpress 3 sets 6 to 8 reps
Dumbbell Hammer Curls 3 sets 6 to 8 reps
Tricep Extensions (Skull Crushers) 3 sets 6 to 8 reps
Superset Tricep Pushdowns + Cable Curls 3 sets 15 to 20 reps, no resting
Saturday - Legs, Hamstrings And Calf Workout
Squats (right down) 3 sets of 8 to 12 reps
Leg Press 3 sets of 8 to 12 reps
Leg Curl 3 sets of 8 to 15 reps
Leg Extensions 3 sets of 12 to 15 reps
Stiff Legged Deadlift 3 sets of 8 to 12 reps
Calves, Standing 3 sets of 6 to 8 reps
Calves, Seated 3 sets of 12 to 15 reps
Now none of these bodybuilding workout routines are written in stone, change the rep range, or the exercises around every 2 to 3 months but these are defintely good strong base points to work from. All the real muscle mass builders are there and the rep ranges are vary from low at the start of hte workout to higher at the end to get blood in after the muscle damage has been done.
Which Bodybuilding Workout Routine For You?
With so many different bodybuilding workout routines to choose from which is the best for you. You'll need to cover several bases in whichever you choose. Strength and mass building multi-joint exercises - Deadlifts, Squats, Benchpress are the cornerstones of any muscle building plan. Look at powerlifters, this is all they do and they are massive.
Free weights exercises should be your main focus in your bodybuilding workout routines. The free weights call a lot of smaller stabilising and "core strength" muscles that get you an all over development and a real world strength that you do not get from machines.
Well that comes down to you and your lifestyle. If you work a lot or just want a good toned body then the 2 day a week workout routine will be fine for you.
The 2 and 3 day routines can be used by anyone, the 4 day a week is for slightly more advanced trainers who are more interested in building shape at this stage by working the individual muscles. 5 and day a week bodybuilding workout routines are too much for most athletes, at least until your diet and supplementation are 100% perfect.
Choose one that suits your lifestyle and goals, tailor it to the equipment in your gym and away you go - free bodybuilding workout routines from someone who actually has the practical knowledge... me.
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