Body Building Tips
 
 
 

 

Body Building Program

Workout exercises are what routines, how many sets, how many repeats that you have to do for each muscle. Take this for example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a simple term given to how you split up your workout. Example, stimulating your biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here are some sample workout routines which will also help you how to make your own workout routine.

One basic rule when making weightlifting workout programs is to make sure to split it so that you are not overtraining. Doing chest workouts on Monday, then triceps on Tuesday, then shoulders on Wednesday will over train your triceps. Why? Because almost every chest and shoulder exercise works the triceps secondary. Conversely, every back exercise works the biceps secondary. So most probably, you would need to do 1 of 3 things when making your workout routines and splits:

  1. Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway.
  2. You must separate those muscles that work a secondary muscle so that they are far enough apart not to over train you. Example, do Chest on Monday, triceps on Wednesdays, and shoulders Friday... and biceps on Monday with chest, and back Wednesday or Friday.
  3. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs commonly used by other people


Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off

Remember, these are just sample programs. Your exercises and workouts depends o what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

Sample Weightlifting Workout Routines

There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, here are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.

Chest

  • Flat Bench Press
  • Incline Bench Press
  • Flat Bench Dumbell Flyes
  • Incline Dumbell Flyes

Back

  • Deadlift
  • Lat Pulldown (or weighted pull ups)
    Seated Cable Row
  • Bent Over Barbell Row
  • Bent Over 1 Arm Dumbell Rows

Biceps

  • Standing Barbell Curls
  • Preacher Curls (with dumbells or barbell)
  • Seated/Standing Dumbell Curls

Triceps

  • Tricep Press Down
  • Dips
  • French Press

Legs

  • Squats
  • Calve Raises

Shoulders

  • Seated/Standing Military Press (with barbell or dumbells)
  • Lateral Raises
  • Shrugs

Abs

  • Abs are an important muscle and should be worked, but most people are just so confused when it comes to ab workouts.

Weightlifting Workout Routine and Split

There are a bunch of different workout routines discovered and yet to be discovered. You can try these routines because if these worked for others, these may also work for you. Again, these routines are only applicable depending on your schedule. You can try creating your own schedule for your convenience.

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest

  • Flat Bench Press 4 sets
  • Incline Hammer Strength Machine 2 sets
  • Dumbell Flyes 2 sets

Back

  • Deadlift 3 sets
  • Lat Pull down 3 sets
  • Seated Cable Row 2 sets

Biceps

  • Standing Barbell Curls 3 sets
  • Preacher Curls (with dumbells) 1 set

Triceps

  • Tricep Press down 2 sets
  • Dips (weighted) 2 sets

Legs

  • Squats 4 sets
  • Leg Extension 2 sets
  • Leg Curl 2 sets
  • Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders

Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

Note: on all exercises, do 6-10 reps. When you increase the weight, you should decrease the reps. Say for example, if you're doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.
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