• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Ausbb

Administrator
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.
 
Where's this taken from, mens health? lol and why can't chicks do shrugs? They shrug at me all the time
 
Hehe
I thought it was women's health till I read the shrugs

If this is from Feb, where's week 2?
 
The diet page has some good common sense tips, but relies on supplements (surprise surprise)... + the meal plan is like a cut.

Would not want to try and eat those cals. and bulk!

Nice idea on the workout schedule, I've just been planning a new one for myself lately.
 
The diet page has some good common sense tips, but relies on supplements (surprise surprise)... + the meal plan is like a cut.

The sups are pretty basic and reasonable though. Just a lean protein powder, pre workout, simple carbs around training and some beta alanine intra workout.
 
Top