Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Rest Day
Then repeat
Alternatively, you can do two days on and one day off. Just keep rotating the workouts on the days that you train.
Example:
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Chest/Shoulders/Triceps
Day #6: Rest Day
Day #7: Back/Biceps/Abs
Etc.
Now, you can certainly adapt this bodybuilding workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)
How To Make This Workout As Effective As Possible
Moving along, here are 8 things which you must do to make this workout as effective as possible:
1. Obtain a training log and use it to track your workouts.
2. Use as much weight as possible for the number of prescribed repetitions in each exercise.
3. Perform each set to failure.
4. Strive to increase your training poundages slowly each week.
5. Keep the total length of your workouts to 60 minutes or less (including initial warm-up.)
6. Use strict form on all exercises.
7. Minimize stress and rest completely on days off. Try to get 8 to 9 hours of sleep each night.
8. Follow a proper nutrition and supplementation program. (Tip: check out these sample diets)
9. Use proper breathing techniques during the exercise. Got it? Good. Now, here comes the meat and potatoes of this week's training!
Day 1: Chest/Shoulders/Triceps
Bench Press: 3 sets of 10-12 reps
60-90 sec rest
Incline Flyes: 3 sets of 10-12 reps
60-90 sec rest
Incline Press 3 sets of 10-12 reps
60-90 sec rest
Seated Dumbbell Press: 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Side Laterals: 3 sets of 10-12 reps
60-90 sec rest
Bent Over Dumbbell Side Laterals 3 sets of 10-12 reps
60-90 sec rest
Triceps Extensions: 3 sets of 10-12 reps
60-90 sec rest
Bench Dips: 3 sets of 10-12 reps
60-90 sec rest
Triceps Pushdowns 3 sets of 10-12 reps (Optional)
60-90 sec rest
Day 2: Back/Biceps/Abs
Bent Over Dumbbell Row: 3 sets of 10-12 reps
60-90 sec rest
Underhand Pull-up: 3 sets of 10-12 reps
60-90 sec rest
Wide Grip Pull-ups to Front 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Shrugs 3 sets of 10-12 reps (not advisable for women)
60-90 sec rest
Standing Barbell Curl: 3 sets of 10-12 reps
60-90 sec rest
Alternate Dumbbell Curl: 3 sets of 10-12 reps
60-90 sec rest
Concentration Curls 3 sets of 10-12 reps (Optional)
60-90 sec rest
Crunches 3 sets of 10-12 reps
60-90 sec rest
Lying Leg Raises 3 sets of 10-12 reps
60-90 sec rest
Day 3 Quadriceps/Hamstrings/Calves
Squats: 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Lunges: 3 sets of 10-12 reps
60-90 sec rest
Leg Extensions: 3 sets of 10-12 reps
60-90 sec rest
Leg Curls: 3 sets of 10-12 reps
60-90 sec rest
Straight Leg Barbell Deadlift: 3 sets of 10-12 reps
60-90 sec rest
Seated Calf Raise: 3 sets of 10-12 reps
60-90 sec rest
Standing Calf Raise: 3 sets of 10-12 reps
60-90 sec rest
Also, be sure to nourish yourself properly as without the right diet you will not be able to get the results that you are looking for.
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Rest Day
Then repeat
Alternatively, you can do two days on and one day off. Just keep rotating the workouts on the days that you train.
Example:
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Chest/Shoulders/Triceps
Day #6: Rest Day
Day #7: Back/Biceps/Abs
Etc.
Now, you can certainly adapt this bodybuilding workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)
How To Make This Workout As Effective As Possible
Moving along, here are 8 things which you must do to make this workout as effective as possible:
1. Obtain a training log and use it to track your workouts.
2. Use as much weight as possible for the number of prescribed repetitions in each exercise.
3. Perform each set to failure.
4. Strive to increase your training poundages slowly each week.
5. Keep the total length of your workouts to 60 minutes or less (including initial warm-up.)
6. Use strict form on all exercises.
7. Minimize stress and rest completely on days off. Try to get 8 to 9 hours of sleep each night.
8. Follow a proper nutrition and supplementation program. (Tip: check out these sample diets)
9. Use proper breathing techniques during the exercise. Got it? Good. Now, here comes the meat and potatoes of this week's training!
Day 1: Chest/Shoulders/Triceps
Bench Press: 3 sets of 10-12 reps
60-90 sec rest
Incline Flyes: 3 sets of 10-12 reps
60-90 sec rest
Incline Press 3 sets of 10-12 reps
60-90 sec rest
Seated Dumbbell Press: 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Side Laterals: 3 sets of 10-12 reps
60-90 sec rest
Bent Over Dumbbell Side Laterals 3 sets of 10-12 reps
60-90 sec rest
Triceps Extensions: 3 sets of 10-12 reps
60-90 sec rest
Bench Dips: 3 sets of 10-12 reps
60-90 sec rest
Triceps Pushdowns 3 sets of 10-12 reps (Optional)
60-90 sec rest
Day 2: Back/Biceps/Abs
Bent Over Dumbbell Row: 3 sets of 10-12 reps
60-90 sec rest
Underhand Pull-up: 3 sets of 10-12 reps
60-90 sec rest
Wide Grip Pull-ups to Front 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Shrugs 3 sets of 10-12 reps (not advisable for women)
60-90 sec rest
Standing Barbell Curl: 3 sets of 10-12 reps
60-90 sec rest
Alternate Dumbbell Curl: 3 sets of 10-12 reps
60-90 sec rest
Concentration Curls 3 sets of 10-12 reps (Optional)
60-90 sec rest
Crunches 3 sets of 10-12 reps
60-90 sec rest
Lying Leg Raises 3 sets of 10-12 reps
60-90 sec rest
Day 3 Quadriceps/Hamstrings/Calves
Squats: 3 sets of 10-12 reps
60-90 sec rest
Dumbbell Lunges: 3 sets of 10-12 reps
60-90 sec rest
Leg Extensions: 3 sets of 10-12 reps
60-90 sec rest
Leg Curls: 3 sets of 10-12 reps
60-90 sec rest
Straight Leg Barbell Deadlift: 3 sets of 10-12 reps
60-90 sec rest
Seated Calf Raise: 3 sets of 10-12 reps
60-90 sec rest
Standing Calf Raise: 3 sets of 10-12 reps
60-90 sec rest
Also, be sure to nourish yourself properly as without the right diet you will not be able to get the results that you are looking for.