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.
Free weights exercises should be your main focus in your bodybuilding workout routines.
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.
Free weights exercises should be your main focus in your bodybuilding workout routines.
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.
2 Day A Week Bodybuilding Workout Routine
Tuesday - Upper Body Workout
Dips 3 sets (works triceps too) 10 to 15 reps
Deadlifts 3 sets of between 10 to 15 reps
Bench Press 3 sets of between 10 to 15 reps
Chin Ups 3 sets OR Pulldowns 3 sets of up to 10 reps a set
Dumbell Incline Bench Press 3 sets of 10 to 15 reps
Long Pulley Rows 3 sets 10 to 15 reps each
Bicep Curls 3 sets of 10 to 15 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 - 5-10 minute
Friday - Shoulders + Lower Body Workout
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Squats (right down) 3 sets of 10 to 15 reps
Leg Press 3 sets of 10 to 15 reps
Leg Curl 3 sets of 8 to 15 reps
Calves, Standing 3 sets of 8 to 10 reps
Calves, Seated 3 sets of 10 to 15 reps
Abs - 5-10 minutes
Dips 3 sets (works triceps too) 10 to 15 reps
Deadlifts 3 sets of between 10 to 15 reps
Bench Press 3 sets of between 10 to 15 reps
Chin Ups 3 sets OR Pulldowns 3 sets of up to 10 reps a set
Dumbell Incline Bench Press 3 sets of 10 to 15 reps
Long Pulley Rows 3 sets 10 to 15 reps each
Bicep Curls 3 sets of 10 to 15 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 - 5-10 minute
Friday - Shoulders + Lower Body Workout
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Squats (right down) 3 sets of 10 to 15 reps
Leg Press 3 sets of 10 to 15 reps
Leg Curl 3 sets of 8 to 15 reps
Calves, Standing 3 sets of 8 to 10 reps
Calves, Seated 3 sets of 10 to 15 reps
Abs - 5-10 minutes
3 Day A Week Bodybuilding Workout Routine
Monday - Chest, Shoulders, Triceps & Abs Workout
Bench Press 3 sets of between 8 to 10 reps
Dumbell Incline Bench Press 3 sets of 10 to 12 reps
Dips 3 sets (works triceps too) 10 to 15 reps
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Tricep Extensions (Skull Crushers) 3 sets of 10 to 15 reps
Drop Set Tricep Pushdowns - until fail and decrease weight, repeat 3 times, no resting
Abs - 5-10 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 10 to 15 reps each
Rear Delt Machine 3 sets of 10 to 15 reps
Bicep Curls 3 sets of 10 to 15 reps
Drop Set Cable Curls - until fail and decrease weight, repeat 3 times, no resting
Abs - 5-10 minutes
Friday - Lower Body Workout
Squats (right down) 3 sets of 10 to 15 reps
Leg Press 3 sets of 10 to 15 reps
Leg Curl 3 sets of 10 to 15 reps
Leg Extensions 3 sets of 10 to 15 reps
Calves, Standing 3 sets of 8 to 10 reps
Calves, Seated 3 sets of 12 to 15 reps
Bench Press 3 sets of between 8 to 10 reps
Dumbell Incline Bench Press 3 sets of 10 to 12 reps
Dips 3 sets (works triceps too) 10 to 15 reps
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Tricep Extensions (Skull Crushers) 3 sets of 10 to 15 reps
Drop Set Tricep Pushdowns - until fail and decrease weight, repeat 3 times, no resting
Abs - 5-10 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 10 to 15 reps each
Rear Delt Machine 3 sets of 10 to 15 reps
Bicep Curls 3 sets of 10 to 15 reps
Drop Set Cable Curls - until fail and decrease weight, repeat 3 times, no resting
Abs - 5-10 minutes
Friday - Lower Body Workout
Squats (right down) 3 sets of 10 to 15 reps
Leg Press 3 sets of 10 to 15 reps
Leg Curl 3 sets of 10 to 15 reps
Leg Extensions 3 sets of 10 to 15 reps
Calves, Standing 3 sets of 8 to 10 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 10 to 15 reps
Dumbell Incline Bench Press 3 sets of 10 to 15 reps
Dips 3 sets (works triceps too) 10 to 15 reps
Dumbbell Flyes 3 sets of 10 to 15 reps
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Abs - 5-10 minutes
Wednesday - Back And Rear Delts Workout
Deadlifts 3 sets of between 10 to 15 reps
Chin Ups 3 sets to front 6 to 8 reps
Pulldowns Close Grip 3 sets of 10 to 15 reps
Long Pulley Rows 3 sets 10 to 15 reps each
Rear Delt Machine 3 sets of 10 to 15 reps
Abs - 5-10 minutes
Friday - Biceps and Triceps Workout
Bicep Curls 3 sets 10 to 15 reps
Close Grip Benchpress 3 sets 10 to 15 reps
Dumbbell Hammer Curls 3 sets 10 to 15 reps
Tricep Extensions (Skull Crushers) 3 sets 10 to 15 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
Bench Press 3 sets of between 10 to 15 reps
Dumbell Incline Bench Press 3 sets of 10 to 15 reps
Dips 3 sets (works triceps too) 10 to 15 reps
Dumbbell Flyes 3 sets of 10 to 15 reps
Military Press 3 sets 10 to 15 reps
Lateral Raises 3 sets of 10 to 15 reps
Abs - 5-10 minutes
Wednesday - Back And Rear Delts Workout
Deadlifts 3 sets of between 10 to 15 reps
Chin Ups 3 sets to front 6 to 8 reps
Pulldowns Close Grip 3 sets of 10 to 15 reps
Long Pulley Rows 3 sets 10 to 15 reps each
Rear Delt Machine 3 sets of 10 to 15 reps
Abs - 5-10 minutes
Friday - Biceps and Triceps Workout
Bicep Curls 3 sets 10 to 15 reps
Close Grip Benchpress 3 sets 10 to 15 reps
Dumbbell Hammer Curls 3 sets 10 to 15 reps
Tricep Extensions (Skull Crushers) 3 sets 10 to 15 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
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