Bodybuilding Workouts – 4 x A Week Workout Plan
There are many bodybuilding workouts out there; however I have a workout program for you that should shock your muscles to encourage new growth and even more fat loss. I have built this workout regime to focus on a 4 times per week training; therefore it is not for the light hearted bodybuilder. If you are serious about bodybuilding, than this is for you.
I have only presented four routines here, but it should give you an idea on how your body reacts to various training regimes; so you can tell what exercises are most effective in producing the best results for you.
You will notice that I have purposely focused on bodybuilding workouts of the larger muscle groups, as they are often ignored; legs being the most ignored part of them all, and the arms and chest being the focus of a training regime.
Focusing on your chest and arms will actually get your body out of balance and have a negative effect on your posture as well as your general quality of life; so always target larger muscle groups first and then work on the other smaller muscle groups.
Click Here For The Ultimate Bodybuilding Program
|
Exercise/ Routine #1 |
# of Sets |
# of Reps |
|
MONDAY AND THURSDAY |
|
|
|
Squats |
2-3 sets |
12-15 reps |
|
Leg Extensions |
2-3 sets |
15-20 reps |
|
Lying Leg Curls |
3 sets |
12-15 reps |
|
Standing Calf Raises |
2-3 sets |
15-20 reps |
|
Seated Calf Raises |
2-3 sets |
15-20 reps |
|
Crunches |
2-3 sets |
15-20 reps |
|
Hanging Leg Raises |
2-3 sets |
15-20 reps |
|
TUESDAY AND FRIDAY |
|
|
|
Flat Bench Presses |
2-3 sets |
10-12 reps |
|
Incline Dumbbell Presses |
2-3 sets |
10-12 reps |
|
Pulldowns |
2-3 sets |
10-12 reps |
|
One-Arm Dumbbell Rows |
2-3 sets |
10-12 reps |
|
Shoulder Presses |
2-3 sets |
10-12 reps |
|
Upright Rows |
2-3 sets |
10-12 reps |
|
Standing Barbell Curls |
2 sets |
10-12 reps |
|
Concentration Curls |
2 sets |
10-12 reps |
|
Pushdowns |
2 sets |
10-12 reps |
|
One-Arm Extensions |
2 sets |
10-12 reps |
|
Exercise/ Routine #2 |
# of Sets |
# of Reps |
|
MONDAYS AND THURSDAYS |
|
|
|
Leg Presses |
2-3 sets |
15-20 reps |
|
Hack Squats |
2-3 sets |
15-20 reps |
|
Incline Bench Presses |
2-3 sets |
10-12 reps |
|
Flat Dumbbell Flyes |
2-3 sets |
10-12 reps |
|
Shoulder Presses |
2-3 sets |
10-12 reps |
|
Lateral Raises |
2-3 sets |
10-12 reps |
|
Lying Triceps Extensions |
2-3 sets |
10-12 reps |
|
Pushdowns |
2-3 sets |
10-12 reps |
|
TUESDAY AND FRIDAY |
|
|
|
Bent-Over Rows |
2-3 sets |
10-12 reps |
|
Seated Pulley Rows |
2-3 sets |
10-12 reps |
|
Lying Leg Curls |
2-3 sets |
15-20 reps |
|
Stiff-Leg Deadlifts |
2-3 sets |
15-20 reps |
|
Scott Curls |
2-3 sets |
10-12 reps |
|
Incline Curls |
2-3 sets |
10-12 reps |
|
Standing Calf Raises |
2-3 sets |
15-20 reps |
|
Seated Calf Raises |
2-3 sets |
15-20 reps |
|
Crunches |
2-3 sets |
15-20 reps |
|
Reverse Crunches |
2-3 sets |
15-20 reps |
|
Exercise/ Routine #3 |
# of Sets |
# of Reps |
|
MONDAY,TUESDAY, |
|
|
|
Incline Bench Press |
4 sets |
8-15 reps |
|
Cable Flyes |
3 sets |
8-10 reps |
|
Dips |
3 sets |
8-10 reps |
|
Behind The Neck Press |
4 sets |
6-12 reps |
|
Upright Rows |
3 sets |
8-12 reps |
|
Front Shoulder Raise |
3 sets |
8-12 reps |
|
Shrugs |
3 sets |
8-12 reps |
|
One Arm Tricep Pushdown |
3 sets |
10-12 reps |
|
Overhead Tricep Extension |
2 sets |
10-12 reps |
|
Raised Leg Crunches |
3 sets |
To Failure |
|
Hanging Leg Lifts |
3 sets |
To Failure |
|
Exercise/ Routine #4 |
# of Sets |
# of Reps |
|
*Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10 to 15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.* |
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MONDAY |
|
|
|
Leg Press |
Diminishing |
10 reps total |
|
Leg Extension |
3 sets |
10-12 reps |
|
Leg Curl |
Diminishing |
10 reps total |
|
Standing Calf |
Diminishing |
10 reps total |
|
Seated Calf |
Diminishing |
10 reps total |
|
WEDNESDAY |
|
|
|
Dumbbell Shoulder Press |
Diminishing |
10 reps total |
|
Dumbell Side Laterals |
3 sets |
10-12 reps |
|
Bent Over Laterals |
3 sets |
10-12 reps |
|
Close Grip Upright Row |
Diminishing |
10 reps total |
|
THURSDAY |
|
|
|
Lat Pulldown |
Diminishing |
10 reps total |
|
Bent Over Rows |
3 sets |
10-12 reps |
|
Seated Cable Row |
3 sets |
10-12 reps |
|
EZ Bar Bicep Curl |
Diminishing |
10 reps total |
|
Concentration Curl |
3 sets |
10-12 reps |
|
FRIDAY |
|
|
|
Incline Barbell |
Diminishing |
10 reps total |
|
Flat Dumbbell Bench Press |
3 sets |
10-12 reps |
|
Cable Crossovers |
3 sets |
10-12 reps |
|
Close Grip Bench |
Diminishing |
10 reps total |
|
Tricep Pushdowns |
3 sets |
10-12 reps |
Click Here For The Ultimate Bodybuilding Program
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Filed under: Muscle Building Articles
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