Bodybuilding Step by Step Workout Guide
In this bodybuilding step by step workout guide you’re going to discover one of the most effective free weight training programs that will help you to gain muscle with ease. Before we’ll get into the practical stuff I want you to realize that in bodybuilding there are no shortcuts… What I mean by that is that you shouldn’t get distracted by the “secret diets”, “secret exercises” or “secret little pills” which are promoted on popular bodybuilding websites and magazines.
All you need to do to build muscle successfully is to focus on these things:
Your diet Your goals Your body-split workout plan
In this bodybuilding step by step workout guide I am not going to focus on the first two, but instead I am going to show you how to set-up your own bodybuilding workout plan that will help you to get big in no time. Without wasting too much of your time let’s start:
If your main goal is to build as much lean muscle mass as possible then you should follow a body-split workout plan. By following a body-split workout plan you’ll progress quicker and at the same time you’ll prevent muscle fatigue, because you won’t be training big muscle groups like chest, back or legs on the same day. This kind of training is quick, intensive and most importantly it is the best way to build lean muscle mass. Below you’ll find an example of a 4-day body-split bodybuilding workout:
Day 1 (Monday) – Back and Biceps
Pull-ups 3xMAX
Bent-over barbell row 4×8
One-arm dumbbell row 3×12
Seated horizontal row 3×12-15
Standing barbell curls 3×8-12
Seated preacher? curls 3×8-12
Standing reverse grip barbell curls or seated dumbbell curls 3×8
Day 2 (Tuesday) – Shoulders, Abs
Lateral raise 4×8
Smith machine shoulder press 4×8 or seated dumbbell shoulder press 4×8
Dumbbell front raise 3×8-12
Barbell shrugs 3xMAX
Machine curls 4×25
Crunches 3xMAX
Decline sit-ups 2xMAX
Day 3 (Thursday) – Chest and Triceps
Flat bench-press 4×8
Incline bench-press 4×8
Incline dumbbell flyes 3×8
Narrow? grip flat bench press 4×8
Skull-crushers 4×8
Triceps pushdown 3×12-15
Dips 2xMAX
Day 4 (Friday) – Legs
Barbell Squats 4×8
Leg-press 4×8
Leg-extensions 3×8
Seated calf raises 4xMAX
As you can see, this workout plan is mainly based on free weight exercises. Free weight exercises are the most effective ones when it comes to building muscle, because they trigger the release of anabolic hormones within your body which later stimulate your muscle growth.