Bodybuilding Exercises and Workouts

I need a weekly workout routine that can be done with either a decent weight dumbbell, or pushups/pullups/chinups.

I also want to make sure that it will build some muscle mass and that it will help out the whole body. If you can, post a good workout that can help me with my requirements. Thanks in advance

This is for a dumbell

lift it ten times with your upper arm pointing down, and just your lower arm moving.
push it away ten times from your chest to the point your arm is stretched and pointing forward. Keep your arm in that position for 10 seconds.
lift it all the way up, so your arm is pointing to the sky, then bend your upper body slightly to the opposite site, so when your right arm is up, you bend left and vice versa.

A weekly workout won’t do a lot of good, try to workout 10 minutes a day 5 days a week, that’s better than 50 minutes once a week.

I am a high school student that works out on a daily basis but needs a better workout. What are the best muscle groups to workout on a 5 day workout week, or if you have any websites with good workouts that would be great too.

Here is a 4-day workout that hits everything, twice.

There is scientific data that suggests that you can build more muscle working out muscle groups twice a week than just once a week. Even 3 times a week would be OK as long as you have a minimum of 48 hours of rest in between work outs for those muscle groups. If bulking up is your goal, you need to do some lower body workouts because natural testosterone and HGH are stored in our thigh and butt muscles. Working out these muscles releases those natural hormones to the rest of our body working as a kind of natural steroid. Do all of your exercises in 4 sets with 8-12 reps. Less than 8-12 reps will build more strength, and more reps will tone your muscles more, but 8-12 reps builds the most size. Also, focus on doing multi-joint movements (more than one joint moves to perform the exercise). Multi-joint movements are scientifically proven to build the most size and strength.

If I had enough free time, this would be my exact schedule:

Monday and Thursday: Chest, Shoulders, Triceps

Chest:
Barbell Bench Press (5 X 10)
Dumbbell Incline Bench Press (5 X 10)
Dips (5 X 10)
Dumbbell Butterflies (5 X 10)

Shoulders:
Dumbell Shoulder Press (5 X 10)
Dumbebell Lateral Raises (5 X 10)
Dumbbell Rear Deltoid Raises (5 X 10)

Triceps:
Close Grip Bench Press (5 X 10)
EZ Bar Lying Tricep Extensions {AKA Skull crushers} (5 X 10)
Cable Tricep Press Downs (5 X 10)
Bench Dips (5 X 10)

Tuesday and Friday: Legs, Back, Biceps, Core

Legs and Back:
Barbell Squat (5 X 10) -superset with- Pull-Ups (5 sets of as many reps as you can)
Leg Extensions (5 X 10) -superset with- Chin- Ups (5 sets of as many reps as you can)
Leg Curls (5 X 10) -superset with- Lat Pull Down (5 X 10)
Calf Raises (5 X 10) -superset with- Low Rows (5 X 10)

Note: Supersets are 2 sets of exercises focusing on different body parts done back to back with little or no rest in between. It is used as a time saving measure.

Biceps:
Barbell Curl (5 X 10)
EZ Bar Preacher Curl (5 X 10)
Dumbbell Hammer Curls (5 X 10)
Cable Rope Curls (5 X 10)

Core:
Sit-ups (4 sets of as many reps as you can) super set with Back Extensions (4 sets of as many reps as you can)
Lying Leg Raises (4 sets of as many reps as you can) – This blast that area below your belly button. Do it for 2 months and that fat will be gone. Keep doing it and it will never come back!

Your ultimate goal for core is to be able to do 4 sets of 25 reps for all exercises.

Rest 1-2 minutes between sets. No less, no more.

Wednesday, Saturday and Sunday: Rest

If you have enough money I would strongly recommend that you buy Creatine. Creatine is a supplement that helps people gain weight and strength quickly. It has been around for over 15 years and there are no negative side effects. In fact, there are several other health benefits besides improved size and strength. If you can take protein powder too, that would definitely help you gain weight.

Good luck!

I change up my workout routine fairly often, but when I do, at first I get pretty sore and have difficulty doing some of the exercises for the first couple of weeks. Are there any remedies in treatment and prevention of muscle soreness?

It’s pretty simple.
1: Stretch right before and right after for the muscles you’re working out and use about 10- 20 seconds on each stretch.
2: Eat as much protein as you can, at a time the body can absorb about 30 grams of protein, and even more after a fast(when you wake up) and after your workout. Try to keep about 2-3 hours between intakes.
3: Drink lots of water.
4: Sleep, sleep, and oh yeah, SLEEP! Your muscles need lots of rest, sometimes I’ll sleep for up to 16 hours, but do what you can fit into your schedule.
Good luck, and you’ll see some pretty sweet gains from changing it up a lot, it’s very good for muscle confusion and barely any people take advantage of it.

I am getting ready to start the p90x workout program and I am wondering… Is p90x effective for loosing weight, or is it more of a muscle development type workout program? I am interested in loosing 30lbs of fat. I am aware that my diet WILL play a role in this but am concerned that p90x is more of a program intended for muscle growth. Your thoughts would be much appreciated!! Thanks.

Its for both…… I lost 22 pounds and gained some good muscle in 90 days….P90X will give you a diet plan to follow and it changes every 30 days with the exercise program……..>
Simply put….It works……..>

Remember muscle burns fat……….Dont be afraid of it….Keep pushing play and bring it…….>

What is the best workout/most important muscle in football?
As a slightly below average height player, what muscles should I work on and what workouts should I do more often than others? Ex: Squats
I mean best for hitting/tackling, mostly for linebacker.

ur hips. that’s why when u do squats u push up real fast. it gets ur hip flexers stonger to deliver mor punishing blows because if u tackle right u should be lower than the guy and to get him off his feet u need to push up with ur hips. if u get a drive from ur hips u have a greater force going into the guy u tackle simple as that. same in baseball and basketball its all about ur hips and legs.

I’m confused about how to work out. Supposedly a split workout routine (ex:chest and biceps one day, triceps and back the next, and shoulders and legs the third, then a rest day) is more effective for building mass. However, what if you did 3 exercises for each muscle (like you normally would on a split workout) every other day? It would seem to make sense that if you workout out your muscles more often then you would get a bigger workout, which would mean getting bigger. Any thoughts?

What if you did 5 compound exercises and abs and obliques every other day. with cardio on your non-lifting days. Squat, pullup or cable pulldown, bench press, deadlift and standing press.

I have been doing a full body workout for about 3 months and can see some results. Now I want to do more of like focusing on 2 muscle groups a day. I go to the gym M-F, can anyone give me a workout to build muscle?

Give this a try. It’s a good starter workout.

Workout 1: Monday and Thursday (push workout)

Quadriceps:
Smith machine squats 4 x 6-8
Leg presses 4 x 6-8

Chest:
Incline bench press 4 x 6-8
Dumbell bench press 4 x 6-8

Shoulders:
Dumbbell shoulder press 3 x 6-8
Dumbbell lateral raises 2 x 6-8
Seated front raises 2 x 6-8

Triceps:
Close grip bench press 3 x 6-8
Bench dips 3 x 6-8

Calves:
Standing calf raises 4 x 6-8

Workout 2: Tuesday and Friday (pull workout)

Back/Hams:
Deadlifts 4 x 6-8
Romanian deadlifts 4 x 6-8
Lat pulldowns 4 x 6-8
T-bar rows 4 x 6-8

Biceps:
Barbell curls 3 x 6-8
Incline alt. dumbbell curls 3 x 6-8

Abs:
Weighted crunches 4 x 6-8

Rest two to three minutes between each set. Switch between standing and seated calf raises.

http://www.bodybuilding.com/fun/index.html

This site will help with everything else you need to know. E-mail me if there is anything else I can help you with.
Good luck and stick with it! It’s worth it!

So i belong to a very small school and am a freshmen. I made the varsity soccer team. Honestly, i have the skill to compete at that level but not the physical strength yet.

Could somone suggest a daily muscle workout to biuld my whole body, and a good running routine to increase my endurance and speed. My goal is a 12 minute 2 mile and to have a toned body.

I can work hard and do whatever it takes.

do a real sport
how about that idea

There are no free weights in my complex’s gym. Please provide me a weekly workout plan for max muscle growth using high intensity sets (3-6 reps with max weight) using the basic machines. Cardio input is also appreciated for fat burning and muscle gain as the gym has steppers, bikes and treadmills. I’m 22 yrs old and weigh 170 lbs. Any suggested supplements and when to take them would also be appreciated. Thanks to all who answer!

No freeweights? Thats a ripoff. Free weights give you best results. Oh well.

Machines should give you results but not as fast.

First, if you want to bulk up you should understand that you should do low reps (6-8) and as much weight as it takes for you to be unable to do any more than 8 reps. Then you should divide up your days to isolate one part of your body, to optimize your workout. Example, day 1, Biceps, back, day 2, triceps, chest, day 3, legs. Day 5, shoulders, anything you might have missed.

Back, Biceps: Pull down machine, bicep curl machine, Seated row machine.

Chest, Triceps: Bench press machine, tricep extension machine, Fly machine.

Legs, there should be a ton of leg machines for your thighs and calves, just use as many as possible.

Shoulders: Military press

These are the only things i can really think of, they are machines at my gym so maybe yours will have more. However my advice to you is find a gym with freeweights.

As for supplements, take isolated whey protein after your workout. You could also take it before. If you wanted to take creatine, do it after your workout as well.

what is the best way to build stamina, fast or longer term, whatever.
Also what is the best technique to build footwork/Agility, and what gives my thigh muscles the best work out??

This is for Soccer. just in case you where wondering,
Thank you for looking.

Thigh muscles – 150 Squats a day.
But make sure you warm up or else you’re going to be in SERIOUS pain. Like I am now. lol.
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