This entry was posted
on Tuesday, January 19th, 2010 at 9:29 pm and is filed under body building workouts.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
4 Responses to “Can anyone help me with a body building workout?”
Start reading magazine,books, and watch video work-out. Muscle takes time to build, don’t worry about getting big. Exercise wisely, eat right and eat lots of lean protien meat.
No fast FOOD!!!!! References :
You really need to do a split program. So for example:
Day 1: Chest and Biceps
Bench Press 3×6-8
Pec Flies (Butterfly) 3×6-8
Dips 3xtil failure with body weight
Preacher Curls (dumbell or EZ Bar) 3×8-10
Hammer Curls (can be done across the body or straght in front) 3×8-10
Day 2: Rest or cardio
Day 3: Back and Triceps
Chins 3×6-8
Lat Pull down (close grip palm up) 3×6-8
Seated Row 3×6-8
Deadlifts 3×6-8 (be careful, dont lift too heavy, you will be tired at this point)
Skull Crushers 3×6-8
Tricep Pull Downs 3×6-8
Day 4: Legs
Leg Press 3×6-8
Leg Extensions 3×6-8
Leg Curl 3×4-6
Stiff Leg Deadlifts 3×4-6
Calf Raises 3×8-10
Day 5: Rest or Cardio
Day 6: Shoulders and Cardio
Military Press 3×6-8
Upright Row 3×6-8
Lateral Flies 3×6-8
Rear delt flies (butterlfy machine or laying down with dumbells) 3×6-8
Day 7: REST
Don’t overdo anything, if it doesnt feel right then change something, this is just a guide. Lower reps as you please and vice versa. If you feel lethargic then you are probably overdoing it, you don’t want to overtrain.
Diet is also a key factor, so keep Protein and Carbs high, while fats lower. e.g 30%Protein/50%Carbs/20%Fats.
Carbs should be gained from fibre rich veggies such as broccoli, carrots, beans. And also from potatoes, rice and pasta, grains.
Protein from chicken, turkey, eggs, beef, lamb, Supplements, Cottage Cheese, Nuts, FIsh
Fats should be Nuts, Fish, olive oil, canola oil, grains
Hope this all helps, its very broad, but should give you a leg up into bodybuilding. Have fun and Eat Clean. References :
January 20th, 2010 at 3:15 am
just work each muscle once a week…. a vareity of exercises…
References :
January 20th, 2010 at 3:45 am
pushups, pull ups and full body lifts.
References :
January 20th, 2010 at 4:10 am
Start reading magazine,books, and watch video work-out. Muscle takes time to build, don’t worry about getting big. Exercise wisely, eat right and eat lots of lean protien meat.
No fast FOOD!!!!!
References :
January 20th, 2010 at 4:58 am
You really need to do a split program. So for example:
Day 1: Chest and Biceps
Bench Press 3×6-8
Pec Flies (Butterfly) 3×6-8
Dips 3xtil failure with body weight
Preacher Curls (dumbell or EZ Bar) 3×8-10
Hammer Curls (can be done across the body or straght in front) 3×8-10
Day 2: Rest or cardio
Day 3: Back and Triceps
Chins 3×6-8
Lat Pull down (close grip palm up) 3×6-8
Seated Row 3×6-8
Deadlifts 3×6-8 (be careful, dont lift too heavy, you will be tired at this point)
Skull Crushers 3×6-8
Tricep Pull Downs 3×6-8
Day 4: Legs
Leg Press 3×6-8
Leg Extensions 3×6-8
Leg Curl 3×4-6
Stiff Leg Deadlifts 3×4-6
Calf Raises 3×8-10
Day 5: Rest or Cardio
Day 6: Shoulders and Cardio
Military Press 3×6-8
Upright Row 3×6-8
Lateral Flies 3×6-8
Rear delt flies (butterlfy machine or laying down with dumbells) 3×6-8
Day 7: REST
Don’t overdo anything, if it doesnt feel right then change something, this is just a guide. Lower reps as you please and vice versa. If you feel lethargic then you are probably overdoing it, you don’t want to overtrain.
Diet is also a key factor, so keep Protein and Carbs high, while fats lower. e.g 30%Protein/50%Carbs/20%Fats.
Carbs should be gained from fibre rich veggies such as broccoli, carrots, beans. And also from potatoes, rice and pasta, grains.
Protein from chicken, turkey, eggs, beef, lamb, Supplements, Cottage Cheese, Nuts, FIsh
Fats should be Nuts, Fish, olive oil, canola oil, grains
Hope this all helps, its very broad, but should give you a leg up into bodybuilding. Have fun and Eat Clean.
References :