Bodybuilding Workout Routine!
This routine is an advanced bodybuilding workout and it meant for lifters who have had at least 1 year experience training in the gym.
It is specifically designed to target each muscle group once a week over the span of 5 days.
The routine will have two rest days following the 5 day training period.
A small breakdown of the routine is:
- Monday is shoulders
- Tuesday is arms
- Wednesday is Legs
- Thursday is back
- Friday is chest
There will be one core/abdominal exercise at the end of each workout.
To get the best results out of this routine you will need to be able to super-set exercises together varying each week.
Compound and isolation movements are put in each day’s workout.
Use with workout routine for 8-10 weeks and changed it up (Mix up the days).
Below is your free workout routine script:
Monday – Shoulders and Abs
Military Press 4 Sets, 8-10 Reps.
Barbell Front Raise 3 Sets, 10 Reps
Upright Row 4 Sets, 10 Reps
Dumbbell Lateral Raise 4 Sets, 10 Reps
Dumbbell lateral raises can be super-set with upright rows.
Dumbbell Reverse Fly 4 Sets, 10 Reps
Decline Sit Ups 3 Sets, Each set until failure
Tuesday – Arms and Abs
Standing Barbell Curl 4 Sets, 8 Reps
Preacher Curls 4 Sets, 8 Reps
Cable Curl 4 Sets, 8 Reps
Close Grip Bench Press 4 Sets, 10 Reps
Triceps Dip 4 Sets, 10-12 Reps
Lying Triceps Extension (skullcrusher) 4 Sets, 8-10 Reps
Hanging Leg Raise 3 Sets, Reps until failure
Wednesday – Legs and Abs
Squats 5 Sets, 10-12 Reps
45 Degree Leg Press 4 Sets, 10 Reps
Leg Extension 4 Sets, 10-12 Reps
Leg Curl 4 Sets, 10-12 Reps
Seated calf Raise 4 Sets, 12 -16 Reps
45 Degree Calf Press 4 Sets, 12 Reps
Cable crunches with rope 4 Sets, 12-16 Reps
Thursday – Back and Abs
Wide Grip Pull Up 4 Sets, 10-12 Reps
Lat Pull Down 4 Sets, 10 reps
Lat pull downs can be super-set with seated rows in order to add intensity, You should use a free standing pull up bar for this exercise.
Seated Row 4 Sets, 10 reps
One Arm Dumbbell Row 4 Sets, 10 reps
Decline Abdominal Reach 3 Sets, Each set until failure
Friday – Chest and Abs
Barbell Bench Press 5 Sets, 10-12 Reps
Barbell Bench can be super-set with Incline Dumbbell Flys for an increase in intensity.
Incline Bench Press 4 Sets, 10 Reps
Chest Dip 4 Sets, 10 Reps
Dumbbell Flys 4 Sets, 10-12 Reps
Exercise Ball Crunch 4 Sets, 20 Reps
Saturday & Sunday – Rest Days
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