Muscle Building Routines – Example Routine For Muscle Building

If you are a bodybuilder bent on gaining a lot of muscle quickly, then you must have a plan for the entire week, month or even year. Muscle building routines not only refer to your actual workouts but also to your food intake. The amount of nutrients and energy you are able to get into your body is going to have a direct relationship with how strong and heavy you can become. Most of us do some exercises very intensely and neglect other parts of the program which is of course a bad practice which can harm our overall body shape and proportion and can even cause issues related to instability of the body parts. Fast muscle building can only be expected if you have the right routine and diet. The routine you follow has to include exercises that target all of the body parts. Read on to find more about muscle building routines.

Muscle Building

Two workout routines are detailed below, specifying the area that is targeted, and the type of workout. The routines can be further classified into four major types. Two of them are for upper body workouts and the other two are for the lower body.

Upper-body building routines:

  1. Bench press
  2. Rows
  3. Incline dumbbell press
  4. Lateral pull downs
  5. Lateral raises
  6. Triceps press downs
  7. Dumbbell curls
  8. Pull-ups
  9. Shoulder barbell press
  10. Seated cable rows
  11. Dumbbell bench press
  12. Dumbbell flyes
  13. Barbell curls
  14. Skull crushers

Lower-body building routines:

  1. Romanian dead lifts
  2. Leg press
  3. Seated leg curls
  4. Standing calf raises
  5. Abs
  6. Squats
  7. Split squats
  8. Laying leg curls
  9. Seated calf raises

There are of course many other exercises that can be performed but lets stick with this for now as an example. The upper-body workouts and the lower-body workouts need to be combined in the right fashion in order for the entire body to get a benefit from a single routine. Some people suggests that you combine the first seven routines of the upper-body workout with the first five of the lower-body workouts but you can of course make some adjustments according to your preferences. The upper-body workouts and the lower-body workouts can be done on separate days if you prefer, with a rest day in between. You can therefore begin with the strength-based workouts on Monday, and then take a break the next day. A sample schedule is detailed below.

For Monday: Upper-body workout 1 to 7

Tuesday: Have a break

Wednesday: Lower-body workout 1 to 5

Thursday: Have some rest

Friday: Upper-body workout 8 to 15

Saturday & Sunday: Have a good rest

Monday: Lower-body workout 6 to 9.

This can be an effective workout routine for you, but you need to follow it religiously without fail for several weeks and months. The resting periods are for the muscles to relax, repair and grow, as it is necessary for them to be restored prior to the next round of exercises.

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