Bodybuilding Workout

The key to bodybuilding is to build the muscle tissue while eliminating, or at least minimizing fat gains. You want big muscles, but it needs to be lean muscle. Size is important but asthetics are just as important.

The goal is to train each body part once a week. This allows adequate time for recovery. Remember, your muscles grow outside of the gym when you’re refueling (nutrition) and resting. They do not grow while you’re working out.

Workout for Bodybuilders

Below is a typical bodybuilding workout. As we stated earlier, this is a four day a week program. Rather than listing specific days of the week, we’ll just say ‘Day 1, Day 2, etc.’ The rule to follow is don’t train more than two days in a row without a rest day.

Day 1 – Back and Traps

Barbell Rows: 4 x 8-12
Seated Rows: 4 x 12
Deadlifts: 3 x 10
Lat Pulldowns: 3 x 15
Dumbbell Shrugs: 4 x 12

Day 2 – Chest and Biceps

Incline Bench Press: 4 x 8-12
Dumbbell Press: 3 x 10-12
Cable or Machine Flyes: 3 x 15
Dumbbell Curls: 3 x 12
Preacher Curls: 3 x 12

Day 3 – Legs

Squats: 4 x 10-12
Leg Press: 4 x 10-12
Leg Extensions: 3 x 15
Lying Leg Curls: 3 x 15
Stiff-Leg Deadlifts: 3 x 10-12
Dumbbell Lunges: 3 x 15

Day 4 – Shoudlers and Triceps

Seated Barbell Press: 4 x 8-12
Arnold Presses: 3 x 10-12
Lateral Raises: 3 x 15
Rope Extensions: 3 x 12
Close-Grip Bench Press: 3 x 10-12

Big & Shredded

The key thing to remember with bodybuilding is balance. Your physique has to have a balance of size and definition. You don’t want to gain so much size that you but can’t see striations. And you don’t want your muscle definition to be covered by fat or water weight.

You also don’t want to get so lean that you lose all of your hard earned muscle mass. There has to be a happy medium in your bodybuilding workout. Yes you need size but you also need to be able to see your muscles.

Calves, Abs, and Cardio

We did not list calves and abs in our bodybuilding workout. We suggest you train these both twice a week. As far as cardio, it will depend on your personal goals and where you are. If you’re on the heavy side, you need to be strict about your cardio several times a week. If you’re thin and wanting to gain mass, you can limit your cardio workouts. either case, it’s important to do some sort of cardio vascular training on a regular basis.