A modern bodybuilder’s typical weekly routine might look like this
A modern bodybuilder’s typical weekly routine might look like this:
· Monday –
Chest Day – Multiple sets of chest exercises.
o Bench Press – one warm up set, then progressively heavy, then back down to lighter rep-out weights. As many as ten sets total.
o Pec-Deck Flies – one warm up, then heavy sets. Five sets total.
o Incline Dumbbell Flies – one warm up, then increasingly heavy and one final rep-out set. Five sets total.
o Decline Dumbbell or Barbell Press – one warm up, then heavy sets, one rep-out. Five sets total.
o Push-Ups – three rep-out sets.
· Tuesday –
Core and Cardio Day – Multiple sets of core strengthening exercises; leg raises, crunches, sit-ups, twists and Swiss Ball exercises; cardio on treadmill, running track, Stairmaster or similar.
· Wednesday –
Back and Shoulders Day – Multiple sets of back and shoulder exercises.
o Pull-Ups – Wide-grip chins on the bar. Three sets with body weight, add weight belt and weights for heavy sets.
o Lat Machine Pull-Downs – Wide-grip pulling to either the chest or the back of the neck. Five sets.
o Bent Over Rowing – With a barbell or with dumbbells. Five sets.
o Seated Rowing – With a cable-and-pulley machine, perform five high-rep-low weight sets.
o Military Press – With a barbell, one warm-up and four heavy sets.
o Alternate Dumbbell Press – Seated or standing alternate presses with moderate to heavy weights.
o Upright Rowing – Using moderate weights for five sets.
o Lateral Dumbbell Raises – Use light to moderate weights, performed to the sides or to the front.
o Super Sets – To condense the workout time and shorten the time to muscle exhaustion, alternate a back exercise with a shoulder exercise.
Example: Perform a pull-up set then do lateral raises with no rest between these two exercises, one minute rest before another pull-up set. Complete three sets in this manner. Then perform lat-machine pull-downs alternately with upright rowing. Continue alternating exercises this way through the entire back and – shoulders session.
· Thursday – Core and Cardio Day – A repeat of Tuesday.
· Friday –
Arms Day – A series of exercises for the biceps, triceps and forearms.
o Biceps Barbell Curls – One warm-up set, then four heavy sets performed strictly (no cheating or bouncing the bar).
o Preacher Bench Curls – With an easy-curl bar or barbell, perform five sets with a moderate weight.
o Alternate Dumbbell Curls – Seated or standing, perform alternate arm curls with heavy dumbbells.
o Concentration Dumbbell Curls – Seated with elbow on knee, perform strict curls with light to moderate weight dumbbell. Alternate arms, ten reps per side per set. Five sets.
o Reverse Grip Pull Downs – Using the lat machine, reverse your hands so that palms are facing back in a close grip. Perform pulldown curls with moderate weight. Five sets