Bodybuilding Workout Plan

A bodybuilding workout plan should be a well-rounded program that trains all body areas and muscle groups. A bodybuilding workout plan includes several of exercises, such like weight training and cardio workouts.

When you start your bodybuilding workout plan, you need a level of commitment. As a starter, you should workout more regularly than experienced bodybuilders. While working out, beginners get painful but recover faster because the muscular damage is not so severe. As advanced bodybuilder, on the other hand, are pushing their muscles harder and wreak more damage that takes longer to recover.

In the bodybuilding process, don't draw back because of "damage". It's good for bodybuilders. Limited muscle damage will nudge your body to recover and grow slightly and get ready for future workouts. In other words, bodybuilding is a process of nonstop cycle of one-step-back, two-step-forward, repeated over and over on weekly basis.

The bodybuilding workout plan in this article is planned to focus on only one part of your body each day. This bodybuilding workout plan is just for suggestion. You can change it as you needed to go with your workout goals.

The first thing you have to do when working out is starting with some warm up exercises. The main purpose of warm up exercises is to stretch your body and make it ready to work. And it will not only help get your body ready for exercise, but also get your mind ready as well.

Here is the Best Bodybuilding Workout Plan That I Recommended

After finishing your working out, you should have a suitable cool down period. The cool down period is important, because it not only reduce the possibility of delayed muscles pain but also help reduce the epinephrine that has been building in your system as a result of the workout. This also can be done with simple stretching exercises and deep breathing.

While working out, it is important to increase the amount of weight gradually. Do not push yourself too much at first. Start out slow and not push yourself beyond your limits. The key is to use weights that are not too heavy and will give you adequate resistance to build your muscles.

Below is a simple bodybuilding workout plan for you. Remember, this is just for suggestion. You can change it as you needed to go with your workout goals.

Day 1 - Upper Body
 
For the following exercises, begin with two sets of 10-12 reps each.

• Dumbbell press 
• Dumbbell shrugs 
• Standing barbell military press 
• Side lateral raise 
• Lying tricep press 
• Dumbbell rows 
• Preacher curls 
• Seated dumbbell curl 

If you have access to weight machines, add the following to your plan:

• V-bar pushdowns  
• Pec deck butterflys  
• Lat pulls with pulley machine  

 Day 2 - Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches, which you can do as many of them as you want.

• Crunches  
• One leg barbell squat 
• Standing calf press 
• Lunges  
• Stiff leg barbell 
• Barbell squat 

Machines can be especially helpful when working your lower body. Here are some you can use on this day:

• Standing hamstring curls 
• Ab machine 
• Leg extension machine 
• Seated hamstring curls 
• Leg presses on a plate loaded machine 

Day 3 - Rest

Day 4 - Upper Body

Increase your sets to 3 doing 10 - 12 reps each

• Upright barbell row 
• Seated dumbbell hammer curls 
• Dumbbell presses on an inclined bench 
• Standing bicep curls 
• Standing barbell military press 
• Barbell tricep extension 
• Front dumbbell raise  
• Chin ups 

The machines you can use on this day include:

• Seated cable rows 
• Tricep rope pushdowns 
• Cable crossover flies 
• Upright cable rows 

Day 5 - Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches, which you can do unlimited amounts of.

• Standing calf raises 
• Lunges  
• Barbell squat 
• Stiff leg barbell 
• Standing calf press 
• Crunches  

Machine exercises include:

• Seated hamstring curls 
• Leg presses on a plate loaded machine 
• Kneeling hamstring curls 

Weekend - Rest

If a four-day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that it is impossible to get significant results with a fewer day workout, but if you need to start out slowly, it can still be effective.

This section on Bodybuilding Workout Plan is continued on Page 2.

Page 2 of this Bodybuilding Workout Plan is here: Bodybuilding Workout Plan Page 2.

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