Crafting effective bodybuilding workouts can be relatively straightforward. There are several approaches you can take to design a plan that suits your goals and preferences. Whether you choose a pre-made workout from a magazine, rely on a computer-generated plan, or design your own routine, consistency and dedication are key to achieving your bodybuilding goals. Experiment with different approaches to find what works best for you, and don’t hesitate to seek guidance from fitness professionals if needed.
But here’s the thing: those intense workouts used by the pros might not work well for most people. They can be too tough because of how our bodies work, and sometimes they rely on things like special drugs. Plus, not many folks feel comfortable trusting a computer to help them build muscles.
So, that leaves you to make your own plan. But here’s a tip: making a good workout plan isn’t too hard, but it’s also easy to make a bad one. Lucky for you, we’re here to help. We’ll guide you through making a plan that works for all your muscles – not just one or two.
Here, you’ll discover workouts backed by research to help you build up all the important parts of a good-looking body. These workouts are designed for folks who are already somewhat familiar with the gym and have some experience lifting weights. If you’re brand new to lifting, you might want to start with a simpler routine.
These plans are most effective when you split your workouts to focus on different parts of your body each day of the week.
Save these workouts for your next period of hypertrophy training. And remember, make sure you’re eating enough food to support your workouts, help your body recover, and grow stronger, so you can start packing on muscle.
Table of Contents:
- Chest Workout
- Back Workout
- Shoulder Workout
- Arm Workout
- Leg Workout
Best Bodybuilding Workout for Chest
When it comes to building a strong physique, our chest muscles take center stage. They’re typically worked out through exercises that involve pushing movements using multiple joints in the upper body. By adjusting the angle of these pushes, we can focus on different parts of the chest, ensuring balanced development. Alongside these pushing exercises, it’s also beneficial to include single-joint movements that specifically target the chest. Think of these single-joint exercises as the cherry on top, adding that extra touch to maximize the effectiveness of your workout routine.
![At-Home Chest Workout for Bodybuilding, Bodybuilding Workouts](https://colosseumstrength.com/wp-content/uploads/2023/09/Chest-Workout-for-Bodybuilding-racool_studio.jpg)
The Complete Chest Workout
The journey to building muscle can take many routes, and this comprehensive chest workout covers them all. We kick things off with the heavy hitters, focusing on exercises that demand the most from your muscles. As we move along, we transition into exercises with moderate weight and reps, blending them seamlessly into compound sets. This technique saves time by targeting the same muscles in quick succession, without any breaks.
Towards the end of the workout, we dive into high-rep “pump work,” tapping into the metabolic mechanisms that fuel muscle growth. This blueprint isn’t just for your chest; it’s a formula we follow for all body parts.
This chest routine is designed to be tackled once a week. When selecting weights, aim for ones that challenge you to complete reps towards the lower end of the range. And while we don’t advocate for pushing yourself to failure, each set should feel like you’re dancing on the edge of it. In other words, you’re giving it your all.
Once you find yourself comfortably completing sets towards the higher end of the rep range, it’s time to level up. Add an extra five to ten pounds to keep pushing your boundaries. This strategic progression not only keeps things fresh but also ensures you keep making gains week after week.
Barbell Bench Press
- Here’s how to do it: Lie down on a bench with your back curved and your shoulder blades squeezed together. Lift the bar off the rack and bring it down to your chest. Push the bar back up until your elbows are straight, but not locked.
- Do 3 sets of 6 to 8 repetitions.
- Take a rest for about three minutes between each set.
![Bodybuilding Workouts](https://colosseumstrength.com/wp-content/uploads/2023/11/michael-demoya-i2GS_MtW9hM-unsplash.jpg)
Dip
- Here’s how to do it: Stand between dip bars and support your body by gripping them. Lean forward slightly. Lower yourself down until you feel a stretch in your chest and shoulders or until your upper arms are parallel to the ground. If needed, use additional weight or assistance to reach the desired number of repetitions.
- Complete 3 sets of 8 to 12 repetitions.
- After each set, move directly to the next exercise without taking a rest.
Incline Dumbbell Flye PressÂ
- Here’s how to do it: Lie down on an incline bench that’s set at a 30- to 45-degree angle. Start with the dumbbells held straight above your chest. Your palms should be facing each other. Lower the weights out to the sides in a fly motion, keeping your arms slightly bent. Then, bring the weights back up toward each other, almost as if you’re hugging a tree, and press them straight up until your arms are fully extended.
- Complete 3 sets of 12 to 16 repetitions.
- Take a break for about two minutes before doing the exercise again.
Machine Incline PressÂ
- Here’s how to do it: Sit comfortably on an incline press machine, making sure your back and buttocks are well supported. Grasp the handles and push them along the machine’s curved path until your elbows are fully extended, but not locked. Then, smoothly return to the starting position, controlling the movement.
- Complete 2 sets of 16 to 20 repetitions.
- Take a rest for about 90 seconds between each set.
![Incline Bench Press Workouts, Bodybuilding Workouts](https://colosseumstrength.com/wp-content/uploads/2023/07/pressfoto.jpg)
Muscles Trained on Chest Day
On chest day, your focus is mainly on working those pecs, which are the muscles that really stand out when you look in the mirror, especially when you’ve got that awesome pump going during your workout. But it’s not just your chest muscles getting all the action. Most of the exercises you do for your chest also call into play other muscles, like your shoulders and triceps, to help out. So, while chest day might seem all about the pecs, you’re actually giving those pressing muscles a good workout too.
Pectorals
When you look at modern bodybuilders from the front, what stands out most are their big chest muscles. The main muscle responsible for this is the pectoralis major, which is the largest and most visible chest muscle. It does a few important jobs: pulling your arms towards your body, bringing your arms together in front of you, and rotating your arms inward. The upper part of the pectoralis major also helps lift your arms. Because of all these actions, there are lots of different exercises you can do to work your chest muscles.
Anterior Deltoids
The anterior deltoids, often called the “front delts,” actually perform similar actions to the pectoralis major. So, when you’re working out your chest with exercises like the ones mentioned earlier, you’re also giving your anterior deltoids a good workout. And, if you do direct shoulder exercises, you’ll be targeting them even more.
Triceps
The triceps brachii muscles are mainly responsible for extending your elbows, which means straightening your arms. Because of this, exercises like pressing movements and dips are great for working your triceps. These muscles, often referred to as the “three-headed” muscles, can really fill out your t-shirt sleeves, giving your arms a more defined look.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-carlos-mario-13616289.jpg)
How to Warm-Up Your Chest
To warm up your chest effectively, it’s important to have two parts to your warm-up routine: the general warm-up and the specific warm-up.
The general warm-up is all about getting your body ready for exercise. It helps raise your body temperature, get more oxygen to your muscles, and improve the flexibility of your joints. You can do this with short, easy cardio exercises like biking, rowing, jogging, or jumping rope for about five minutes.
Next comes the specific warm-up, which focuses on the areas and movements you’ll be using during your workout. It’s a chance to fine-tune your technique, get your muscles ready, and lower the risk of injury. For your chest, this might involve exercises to prep your upper body and spine, activate the muscles you’ll be working, and stabilize your shoulders.
Here’s a sample chest warm-up routine:
- Cardio: Spend about five minutes doing low-to-moderate intensity cardio.
- Band Pull-Apart: Do 2 sets of 15 repetitions. This helps activate your chest and shoulders.
- Foam Roller Thoracic Extensions: Do 2 sets of 10 repetitions. This helps improve the flexibility of your upper back.
- Push-Ups: Do 2 sets of 10 repetitions. This further activates your chest muscles and stabilizes your shoulders.
- Bench Press: Do 3 sets of 6-10 repetitions, using lighter weights to gradually work your way up to your working weight for the first exercise of your workout.
By following this warm-up routine, you’ll be well-prepared to tackle your chest workout with proper form and reduced risk of injury.
Best Bodybuilding Workout for Back
Having a strong back not only gives you better posture but also adds width to your upper body, making you look more impressive from behind. The muscles of your back create a visually appealing look, especially around your shoulder blades and shoulders.
To achieve the desired definition and size, it’s essential to train your back from different angles using a variety of exercises. Each exercise variation targets specific areas of your back, leading to distinct patterns of muscle development. By incorporating a range of exercises, you can ensure that you’re hitting all the muscles in your back effectively.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/amol-sonar-wMZx-PVUg5Y-unsplash.jpg)
Back Width and Thickness Workout
Here’s a back workout designed to target both width and thickness. Aim to do this workout once a week. Choose weights that challenge you but still allow you to complete the desired number of repetitions.
Remember, it’s not necessary to push yourself to failure on each set to build muscle. However, each set should be challenging, pushing you to give your best effort. As you get stronger, gradually increase the weight by 5 to 10 pounds.
Three-Point Dumbbell Row
Here’s how to do the three-point dumbbell row:
- Position yourself on a flat bench with one knee and hand of your non-working side on the bench. Your other foot should be planted firmly on the ground.
- Hold a dumbbell in your hand on the side that’s hanging down toward the floor.
- Start the movement by pulling your shoulder blade toward your spine. This helps engage your back muscles.
- Row the dumbbell towards the outside of your hip, keeping your elbow close to your body.
- Lower the dumbbell back down to full arm extension, maintaining a stable torso without rotating or sinking your hips.
Do 3 sets of 6 to 8 repetitions on each side, without resting between sides.
Take a rest for about three minutes between each set to allow your muscles to recover. This exercise targets your back muscles effectively, helping to build strength and size.
Neutral-Grip Lat Pulldown
Here’s how to perform the neutral-grip lat pulldown:
- Attach a handle to the pulldown machine, positioning your palms toward each other. This grip is known as a neutral grip.
- Sit down on the machine and grasp the handles firmly.
- Begin with your arms fully extended overhead.
- Pull your elbows down toward the midline of your ribcage, keeping your back straight and chest up.
- Avoid forcing the bar to reach your chin or chest, focusing instead on pulling with your lats.
- Slowly return to the starting position, maintaining control throughout the movement.
Do 3 sets of 8 to 12 repetitions.
Take a rest for about two and a half minutes between each set to allow your muscles to recover. This exercise targets your lats effectively, helping to build strength and size in your back.
Machine Wide Row
Here’s how to perform the chest-supported row:
- Set yourself up on a machine that has a chest support, ensuring that your chest is supported and your back is straight.
- Grasp the handles with a wide, overhand grip.
- Initiate the movement by pulling with your shoulder blades, bringing the handles towards your chest.
- Keep your elbows close to your body throughout the movement.
- Slowly return to the starting position, fully extending your arms.
Do 3 sets of 12 to 16 repetitions.
Move immediately to the next exercise without resting between sets. This exercise targets your back muscles effectively, helping to build strength and size in your upper back.
Cable Flexion Row
Here’s how to perform the seated row variation:
- Sit on a low cable machine bench and grab the handle with both hands.
- Let the resistance pull your trunk and shoulder blades towards the machine, allowing your spine to round forward. This will give your back muscles a good stretch.
- Start the movement by pulling your shoulder blades together and down, engaging your back muscles.
- As you row the handle towards your torso, extend your spine but avoid using momentum from your trunk to drive the movement.
- Slowly reverse the movement and repeat.
Do 3 sets of 16 to 20 repetitions.
Rest for about two minutes before repeating the previous exercise. This variation targets your back muscles effectively, helping to build strength and size in your upper back.
Muscles Trained on Back Day
Your back is a major muscle group that involves several individual muscles working together during each movement. This comprehensive workout targets various muscles in your back, including the lats, rear shoulders, upper back, and mid-back. Additionally, your biceps and gripping muscles are also engaged in most exercises.
Mid-Back and Lats
The mid-back muscles, responsible for moving the shoulder blades, give your back a raised, diamond-like appearance. The latissimus dorsi (lats) muscles, which run from the lower back to the sides of your armpits, contribute to the “V-shaped” torso look. These muscles are primarily trained by upper-body pulling exercises.
Rear Deltoids
While rear deltoids are typically targeted with shoulder-specific exercises like reverse flyes, wide and narrow-grip pulling movements also work them. Including exercises like pulldowns, pullovers, and rows in your weekly routine can help train the rear deltoids effectively.
Biceps and Other Elbow Flexors
Pulling resistance towards your body, as done in pulldowns, also works your elbow flexors. While the biceps brachii muscles are the most visible, the brachialis muscle, located deeper, supports and enhances the appearance of the biceps.
![Impressive Bicep Size Training](https://colosseumstrength.com/wp-content/uploads/2023/07/josef-pascal-pexels.jpeg)
How to Warm-Up Your Back:
Before starting your back workout, it’s essential to raise your body’s temperature with some general movement and prepare the areas of your body to be trained. Additionally, incorporating some direct exercises for your midsection during back workouts can be beneficial, especially if your workout split doesn’t include dedicated ab training.
Back Warm-Up
- Cardio: Spend five minutes doing low-to-moderate intensity cardio. This could include jogging, cycling, or using the elliptical machine to get your blood flowing and warm up your muscles.
- Abdominal Crunches: Do 3 sets of 15-20 repetitions of abdominal crunches. This helps activate your core muscles, which are important for stabilizing your spine during back exercises.
- Medicine Ball or Landmine Rotations: Perform 3 sets of 10-12 repetitions of medicine ball or landmine rotations. This exercise helps to loosen up your spine and activate the muscles in your mid-back and obliques.
- Band Over and Backs: Complete 2 sets of 10-12 repetitions of band over and backs. This exercise helps to mobilize your shoulder joints and warm up the muscles in your upper back.
- Three-Point Dumbbell Row: Finally, do 3 sets of 6-10 repetitions of the three-point dumbbell row. Start with light to moderate weights and gradually increase the weight to prepare your back muscles for the heavier lifts to come in your workout.
By incorporating these warm-up exercises into your routine, you’ll help prevent injury and ensure that your back muscles are primed and ready for your workout.
Best Bodybuilding Workout for Shoulders
The muscles surrounding your shoulders, called deltoids, are key players in giving your shoulders a well-rounded appearance. Developed deltoids create a pleasing “cap” over your shoulders, enhancing their shape. These deltoids are divided into three parts: the front, middle, and back.
The front deltoid mainly lifts the arms in front of your body, pulls them towards the middle, and rotates them inward. For instance, movements like pressing engage this area.
The middle deltoid raises the arms out to the sides and assists in pulling them away from the middle. Exercises like lateral raises and overhead presses target this region effectively.
The back deltoid helps with movements like reverse flyes, external rotation, and pulling the arms behind the body. Exercises such as rows are great for targeting this area.
Although your shoulders get some attention during chest and back workouts, dedicating a specific day to shoulder training ensures each part of the deltoid gets proper focus. The versatility of deltoid movements allows for effective use of supersets during shoulder workouts, optimizing your training on this day.
![12 Best Barbell Shoulder Exercises, Bodybuilding Workouts](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-binyamin-mellish-116077.jpg)
The 3D Delt Workout
This workout, known as the “3D Delt Workout,” should be done once a week. Use weights that challenge you, aiming for repetitions at the lower end of the suggested range. It’s important to push yourself in each set, stopping when you have about three or fewer reps left before failure.
Including machine-based overhead pressing allows you to push your limits safely, even without a spotter nearby.
As you progress and reach the top of the repetition range for any exercise, consider adding five to 10 pounds to continue challenging yourself. Keep an eye out for any signs of progress slowing down or performance dropping, as this might indicate the need for a deload – a period of lighter training to allow your body to recover and adapt.
Seated Dumbbell Overhead Press
Here’s how to perform the seated dumbbell shoulder press:
- Sit on a bench with a vertical back support, ensuring your feet are flat on the ground.
- Place a dumbbell on each thigh and “kick” them up to shoulder level. Your palms should be facing forward or slightly angled inwards.
- Press both dumbbells overhead until your arms are fully extended, locking out at the top.
- Lower the dumbbells back down to shoulder level with control.
Do 3 sets of 6-8 repetitions.
Move immediately to the next exercise without resting between sets. This exercise targets your shoulder muscles effectively, helping to build strength and size in your deltoids.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-ivan-samkov-4164759.jpg)
Dumbbell Reverse Flye
Here’s how to perform the dumbbell lateral raise:
- Stand with a dumbbell in each hand at arm’s length by your sides, palms facing your body.
- Hinge forward slightly at the waist and bend your knees slightly to maintain stability.
- Keep a slight bend in your elbows throughout the exercise.
- Raise your arms out to the sides until they are roughly parallel to the floor, with your elbows in line with your shoulders.
- Pause briefly at the top of the movement, then lower the dumbbells back down under control, avoiding momentum buildup.
- Repeat for the desired number of repetitions.
Do 3 sets of 12-16 repetitions.
Rest for three minutes before repeating the previous exercise. This exercise targets your middle deltoids effectively, helping to build strength and size in your shoulders.
Machine Shoulder Press
Here’s how to perform the seated shoulder press machine exercise:
- Sit in a shoulder press machine and adjust the seat height so that your hands can comfortably reach shoulder-height in the bottom position.
- Take a grip on the handles with your palms facing forward.
- Drive the weight up until your arms are almost fully extended but not locked out.
- Lower the weight back down with control, maintaining tension in your shoulders throughout the movement.
- Aim to perform each repetition at a steady pace, avoiding jerky movements.
- Continue for the desired number of repetitions.
Do 3 sets of 12-16 repetitions.
Rest for two minutes between sets to allow your muscles to recover. This exercise targets your shoulder muscles effectively, helping to build strength and size in your deltoids.
Face Pull
Here’s how to perform the face pull exercise:
- Set a resistance band or cable pulley at roughly eye-level.
- Take a grip on the handles with your palms facing down (pronated grip) and step back to create tension in the band or cable.
- Begin the face pull by driving your elbows back in line with your shoulders while pulling your hands towards your eyes or ears.
- Squeeze your shoulder blades together at the peak of the movement to engage your upper back muscles.
- Slowly return to the starting position by reaching forward until your arms are fully extended.
- Repeat for the desired number of repetitions.
Do 3 sets of 12-16 repetitions.
Move immediately to the next exercise without resting between sets. This exercise targets your rear deltoids and upper back muscles effectively, helping to improve shoulder stability and posture.
Lateral Raise
![Bodybuilding Workouts](https://colosseumstrength.com/wp-content/uploads/2023/07/serhii_bobyk-freepik.jpg)
Here’s how to perform the dumbbell front raise:
- Stand with a dumbbell in each hand at arm’s length, resting the weights on the front of your thighs. Your palms should be facing your body.
- Keep a slight bend in your arms throughout the exercise.
- Raise the weights up and out until your hands are slightly above shoulder-height. Your arms should be extended straight in front of you.
- Maintain a tight core and stable torso throughout the movement. Avoid swinging your hips or back.
- Lower the weights back down to the starting position with your hands in front of your thighs.
- Repeat for the desired number of repetitions.
Do 3 sets of 20-24 repetitions.
Rest for two minutes before repeating the previous exercise. This exercise targets your front deltoids effectively, helping to build strength and size in your shoulders.
Dumbbell Shrug
Here’s how to perform the dumbbell shrug exercise:
- Stand with a pair of dumbbells at arm’s length by your sides. Ensure your feet are hip-width apart and your knees are slightly bent for stability.
- Keep your arms fully extended and your palms facing your body.
- Drive your shoulders toward the ceiling as high as possible, focusing on moving vertically without “rolling” your shoulders or pulling your shoulder blades together.
- Hold the contraction for a moment at the top of the movement, squeezing your shoulder muscles.
- Slowly lower the dumbbells back down to the starting position, allowing your shoulders to fully stretch.
- Repeat for the desired number of repetitions.
Do 2 sets of 20-24 repetitions.
Rest for 90 seconds between sets to allow your shoulder muscles to recover. This exercise primarily targets your trapezius muscles, helping to build strength and size in your upper back and shoulders.
Muscles Trained on Shoulder Day
On shoulder day, you’re not just working your deltoids, but also engaging several other muscle groups crucial for shoulder movements.
Shoulders: The deltoids, particularly the middle deltoids, play a vital role in widening the appearance of your shoulders. Presses target both the middle and anterior deltoids, while lateral raises focus directly on the middle deltoids for that sought-after shoulder width.
Rear Deltoids: While rows, pulldowns, and pullovers do work the rear deltoids, they may not provide enough stimulation on their own. Reverse flyes are a superior option for targeting this relatively small part of the shoulder. Face pulls are also great for overall shoulder health, engaging the rear deltoids, middle deltoids, rotator cuff, and muscles around the shoulder blades.
Trapezius: Your trapezius muscles, forming a diamond shape in your mid- and upper back, are crucial for shoulder blade movement. Presses engage both the upper and lower fibers of the trapezius, as they help upwardly rotate your shoulder blades. Including shrugs in your shoulder workout further develops the upper trapezius.
Triceps: Your triceps brachii, responsible for extending your elbow, get some extra attention during shoulder workouts. This is beneficial, especially for those who are already well-trained. Research suggests that muscles like the triceps brachii grow more rapidly with higher training volumes.
By targeting these muscle groups during your shoulder workout, you ensure a well-rounded approach to shoulder strength, stability, and aesthetics.
How to Warm-Up Your Shoulders
Here’s a shoulder warm-up routine to get your shoulders ready for action:
- Cardio: Start with five minutes of low-to-moderate intensity cardio to increase your body temperature. You can do activities like rowing, jumping rope (using a heavy rope for extra upper body activation), or riding an air bike.
- Band Pull-Apart: Grab a resistance band and hold it in front of you with your arms straight out. Pull the band apart, focusing on squeezing your shoulder blades together. Do 2 sets of 15 repetitions to activate your shoulder muscles.
- Foam Roller Thoracic (Upper Back) Extensions: Lie down on a foam roller positioned horizontally beneath your upper back. Support your head with your hands and gently roll back and forth to extend your upper back. Aim for 2 sets of 10 extensions to mobilize your thoracic spine.
- Band Over and Backs: Hold a resistance band overhead with your arms straight and hands wider than shoulder-width apart. Pull the band down behind your head and then return to the starting position. Repeat for 2 sets of 10-12 reps to further mobilize your shoulder joints.
- Seated Dumbbell Overhead Press: Finally, perform light sets of the first exercise of your workout to specifically warm up your shoulder muscles. Use light to moderate weights and gradually increase the resistance with each set. Aim for 3 sets of 6–10 repetitions, progressively increasing the weight to prepare your shoulders for the upcoming workout.
By following this warm-up routine, you’ll ensure that your shoulders are adequately primed for peak performance, reducing the risk of injury and optimizing your training session.
Best Bodybuilding Workout for Arms
Creating dedicated arm workouts can accelerate muscle growth, even though your arms are already getting some action during other workouts like chest, back, and shoulders. In this arm-focused routine, we’re incorporating a mix of single-joint (isolation) exercises along with some compound movements for a well-rounded approach.
We kick off the workout with a pull-up variation as the first exercise. Pull-ups not only target your biceps but also provide additional training volume for your lats and rear deltoids, giving you more bang for your buck.
Next up, we have single-joint exercises for your biceps and triceps. These exercises are performed back-to-back on the same incline bench. This setup promotes a deep stretch and maximizes muscle engagement, leading to enhanced growth in your arms.
Finally, we wrap up the workout with exercises targeting lesser-appreciated muscles for arm thickness, ensuring comprehensive development and balanced strength.
By following this workout, you’ll give your arms the focused attention they need to grow and become stronger. Let’s dive into the details and get those guns pumping!
![](https://colosseumstrength.com/wp-content/uploads/2023/08/fxquadro-freepik.jpg)
Gun Day Isn’t Only Sunday
Gun Day isn’t just for Sundays! This arm workout is designed to be done once a week, but don’t let that limit your gains. Here’s the deal: pick weights that let you do reps at the lower end of the range. As you get stronger and bang out those reps with ease, add five pounds to keep challenging those muscles. With consistency and a bit of weightlifting magic, you’ll be flexing those guns any day of the week!
Neutral-Grip Pull-Up
Here’s how to rock those pull-ups:
- Hang from a neutral-grip pull-up bar or handles with your palms facing each other.
- Pull yourself up towards the bar by driving your shoulders back and bending your elbows. Focus on bringing your chest towards the bar.
- Lower yourself back down with control, maintaining good form throughout the movement.
For sets and reps:
- Aim for 2 sets of 6-8 reps.
- Take a well-deserved rest of three minutes between sets to catch your breath and prepare for the next round.
With consistent effort and proper form, you’ll be cruising through those pull-ups in no time, building some serious arm strength along the way!
Incline Dumbbell Curls
Here’s how to nail those incline dumbbell curls:
- Set up on a bench inclined at about a 45-degree angle.
- Grab a pair of dumbbells with an underhand grip and let your arms hang straight down beneath your shoulders.
- Keep your upper arms still and avoid swinging them forward.
- Curl the dumbbells upwards towards your shoulders, squeezing your biceps at the top of the movement.
- Slowly lower the dumbbells back down to the starting position.
For sets and reps:
- Aim for 3 sets of 12-16 reps.
- Move right into the next exercise without taking a break, keeping those muscles engaged and the pump going strong.
By following these steps with precision, you’ll be sculpting those biceps and building serious arm strength in no time!
Incline Skull Crusher
Here’s how to master the incline EZ-bar skull crushers:
- Grab an EZ-bar with a palms-down grip on the inner handles.
- Lie down on a 45-degree incline bench, keeping your elbows pointed towards the ceiling.
- Lower the bar behind your head while keeping your upper arms stationary. You should feel a stretch in your triceps.
- Straighten your arms to return to the starting position, focusing on squeezing your triceps at the top of the movement.
For sets and reps:
- Aim for 3 sets of 16-20 reps.
- Take a rest of two minutes before repeating the previous exercise, giving your muscles time to recover and recharge.
By following these steps and staying consistent with your workouts, you’ll be well on your way to building stronger and more defined triceps!
Reverse Biceps Curl
Here’s how to tackle the standing reverse biceps curl:
- Grab an EZ-bar or straight bar with an overhand grip.
- Stand with your feet shoulder-width apart and keep your arms straight down by your sides.
- Curl the weight up by bringing your knuckles towards your shoulders, keeping your elbows locked at your sides.
- Slowly lower the weight back down to the starting position.
For sets and reps:
- Aim for 3 sets of 12-16 reps.
- Move straight into the next exercise without taking a break, maintaining that pump and keeping those muscles engaged.
Keep up the good work, and before you know it, you’ll be seeing some serious gains in those biceps!
Gripper
Here’s how to nail the grip trainer exercise:
- Hold onto grip trainers or the handles of a grip machine with a power grip. Make sure your fingers and thumb are fully wrapped around each handle.
- Close your hands against the resistance, squeezing tightly.
- Slowly control the opening of the grip trainers or machine as far as possible, maintaining control throughout the movement.
- Repeat for the desired number of reps.
For sets and reps:
- Aim for 3 sets of 20-24 reps.
- Take a rest of 90 seconds before repeating the previous exercise, allowing your muscles to recover and regain strength.
With consistent effort, you’ll strengthen your grip and develop those forearm muscles like a pro!
Muscles Worked on Arm Day
Arm workouts often get pegged as purely for looks, but strong biceps and triceps do more than just boost your appearance—they also contribute to overall strength and help maintain healthy shoulder and elbow joints.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/john-fornander-dMWL8V7L8G4-unsplash.jpg)
Biceps and Elbow Muscles
Your biceps brachii, brachialis, and brachioradialis play a key role in beefing up your upper arms. These muscles get a workout through elbow flexion, whether you’re doing single-joint moves like curls or compound exercises like neutral-grip pull-ups.
Triceps
Your triceps brachii, with its three heads, get fired up during resisted elbow extension. Movements like overhead presses or incline skull crushers can give your triceps extra tension, leading to better growth and strength.
Forearms
When you work on your grip, muscles in your forearms that flex your fingers kick into gear. This action also tends to bend your wrists, activating the muscles on the opposite side of your forearm (wrist extensors). So, even though you’re focusing on your grip, you’re giving your forearms a solid workout too.
How to Warm-Up Your Arms
Here’s a simple warm-up routine to prep your arms for action:
- Cardio: Start with five minutes of low-to-moderate intensity cardio to get your blood flowing and warm up your muscles.
- Push-Ups: Knock out 2 sets of 8-12 push-ups to activate your chest, shoulders, and triceps.
- Zottman Curls: Grab a pair of dumbbells and perform 2 sets of 8-12 Zottman curls. These curls target both your biceps and forearms, getting them primed for the workout ahead.
- Dumbbell Wrist Flexion (Wrist Curl): Do 1 set of 8-12 wrist curls with a dumbbell to strengthen your wrist flexors.
- Dumbbell Wrist Extension (Reverse Wrist Curl): Follow up with 1 set of 8-12 reverse wrist curls to work your wrist extensors.
- Neutral-Grip Pull-Up: Finish off with 2 sets of 6-10 neutral-grip pull-ups. Start with light to moderate difficulty, using assistance if needed, to gradually warm up your back and biceps.
Give this warm-up a try before diving into your arm workout, and you’ll be ready to crush it with maximum efficiency and effectiveness!
Best Bodybuilding Workout for Legs
Here’s the ultimate leg day workout, designed to push your lower body to the limit:
Front Squat:
- How to Do it: Position a barbell across the front of your shoulders with a palms-up or cross-arm grip. Squat down while keeping your torso upright.
- Sets and Reps: 3 x 6-8
- Rest time: Move immediately to the next exercise without rest.
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Prone Hamstring Curl:
- How to Do it: Lie face down on a prone hamstring machine and curl your legs upward, focusing on your hamstrings.
- Sets and Reps: 3 x 8-12
- Rest time: Rest three minutes before repeating the previous exercise.
Romanian Deadlift (RDL):
- How to Do it: Hold a barbell in front of your thighs and hinge at your hips to lower the weight while keeping your knees slightly bent.
- Sets and Reps: 3 x 8-12
- Rest time: Move immediately to the next exercise without rest.
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Leg Extension:
- How to Do it: Sit in a leg extension machine and extend your knees against resistance, focusing on your quadriceps.
- Sets and Reps: 3 x 12-16
- Rest time: Rest two and a half minutes before repeating the previous exercise.
Machine Squat or Pendulum Squat:
- How to Do it: Use a machine squat or pendulum squat machine to perform deep squats with controlled motion at your hips, knees, and ankles.
- Sets and Reps: 3 x 12-16
- Rest time: Move immediately to the next exercise without rest.
Calf Machine:
- How to Do it: Use a calf machine to perform calf raises, focusing on the full range of motion.
- Sets and Reps: 3 x 16–20
- Rest time: Rest two and a half minutes before repeating the previous exercise.
Back Extension:
- How to Do it: Use a glute-ham developer or Roman chair to perform back extensions, targeting your lower back, hamstrings, and glutes.
- Sets and Reps: 3 x 12-16
- Rest time: Move immediately to the next exercise.
Seated Calf Machine:
- How to Do it: Use a seated calf machine to perform calf raises with your knees bent at approximately 90 degrees.
- Sets and Reps: 3 x 20-24
- Rest time: Rest 90 seconds before repeating the previous exercise.
Complete this grueling leg day workout once per week, and be prepared to see serious gains in strength and size in your lower body!
Muscles Trained on Leg Day
Leg day is a crucial part of any comprehensive workout routine, targeting several key muscle groups in the lower body:
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Quadriceps:
The quadriceps femoris, or “quads,” are the muscles located on the front of your thigh. They work to extend your knee and assist in hip flexion. Exercises like squats, leg presses, and leg extensions are effective for targeting the quads.
Glutes:
The gluteal muscles, including the gluteus maximus, medius, and minimus, are responsible for hip extension. They play a vital role in enhancing athleticism and overall lower body strength. Movements like squats, lunges, and hip thrusts target the glutes effectively.
Hamstrings:
Located on the back of the thigh, the hamstrings consist of multiple muscles that function to flex the knee and extend the hip. Exercises such as Romanian deadlifts, leg curls, and glute-ham raises are excellent for developing the hamstrings.
Calves:
The calf muscles, including the gastrocnemius and soleus, are responsible for ankle plantar flexion, which is the movement that points your toes downward. Calf raises, both seated and standing, are effective exercises for building calf muscle size and strength.
To prepare for a leg day workout, it’s essential to warm up properly to mobilize stiff hips and loosen tight muscles. Here’s a recommended warm-up routine:
Leg Warm-Up:
- Cardio: Five minutes of low-to-moderate intensity effort to increase blood flow and warm up the muscles.
- Walking Lunge: Perform two sets of 10 lunges per leg to activate the quads, hamstrings, and glutes.
- Hamstring Sweep: Perform two sets of 10 per leg to stretch and mobilize the hamstrings.
- Deep Squat plus Trunk Rotations: Perform two sets of 10 to promote hip mobility and trunk rotation.
- Front Squat: Complete three sets of 6–10 reps with light to moderate weight to prepare for the main squat exercise.
By incorporating these warm-up exercises into your leg day routine, you can improve flexibility, reduce the risk of injury, and optimize your performance during the workout.
Overview – Bodybuilding Workouts
Building a well-rounded physique requires targeted training for each major muscle group. From chest and back to shoulders, arms, and legs, incorporating specific bodybuilding workouts for each body part ensures balanced development and overall strength. By following structured workout routines tailored to individual muscle groups, individuals can maximize muscle growth, enhance definition, and improve overall fitness levels. Additionally, incorporating proper warm-up routines before each workout helps prevent injuries and optimizes performance. Whether you’re aiming for aesthetic goals or striving for functional strength, dedicating time to each body part ensures comprehensive training and ultimately contributes to a healthier and more sculpted physique.
References;
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- Helms, E. R., et al. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4), 42-49.
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- Lehman, G. J., et al. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, 1-5.
- Franke, A. R., et al. (2015). Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises. J Sports Med Phys Fitness, 55, 714-721.
- Brigatto, F. A., et al. (2022). High resistance-training volume enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research, 36(1), 22-30.
- Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1):30-43.
- Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
- Schoenfeld, B. J., et al. (2019). Calculating set-volume for the limb muscles with the performance of multi-joint exercises: implications for resistance training prescription. Sports, 7(7), 177.
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