A modern bodybuilder’s typical weekly routine
A modern bodybuilder’s typical weekly routine might look like this:
· Monday –
Chest Day – Multiple sets of chest exercises.
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
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 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
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 backand-
· Thursday – Core and Cardio Day – A repeat of Tuesday.
· Friday –
Arms Day – A series of exercises for the biceps, triceps and
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