The program I do is essentially a three day weight lifting program with four days off. his program is not only weight lifting but conditioning as well. Here is the weight lifting workout program I do:
Monday: To start out do any warming up you want to do. It could be doing a light jump roping or just stretching. Monday is going to be a heavy day so you will be doing 3 sets of 6 reps. I begin by doing incline press followed by hang clean. After hang clean you should move onto bench press and then squats.
To perform the next exercises, abs, you will need to get a medicine ball and a partner to perform these exercises. You will begin by doing an overhead pass with the medicine ball to your partner. As you pass the ball do a sit-up and do not go back down until the ball is back in your hands. You will do 20 reps of these.
The next ab you will do is the chest pass, performed the same as the overhead pass but you pass the ball from your chest, and you also do 20 reps. The final ab exercise you do is obliques which is where you lift your legs into the air and tap the ball on both sides of your body. This will end your exercise for Monday.
Tuesday- Off.
Wednesday- You will perform all the lifts that you did on Monday, incline, hang clean, bench, and squats, but you will do a pyramid workout. This means you start out with a light weight and do 8 reps, the second set you do 6 reps, the third set you do 4 reps, and the final set you do 2 reps. You should add weight in between each set and on the final set you should be either unable to do the last 2 reps or you should struggle.
Rather than abs you will be doing push-ups today. You will still be doing 20 reps for all the sets and you will need the medicine ball and a partner. The first pushup is the overhead pass which will require you to get on your knees. You will throw the ball to your partner from over your head and then perform a pushup.
The next set will be a chest pass, performed the same way as a over head pass but the ball is passed from the chest. The final set will be a scoop pass which is where you hold the ball down, throw it over your partners head and then perform a pushup.
Thursday- Off.
Friday- You will do all the exercises that you did on Monday and Wednesday but you will do 4 sets of 10 reps. You should also be doing abs and pushups on this day.
That is it. Do this three day weight lifting workout program with four day breaks and you should be gaining muscle and feeling great.
Body building requires comprehensive scientific workouts to become successful in maximizing the muscle mass of the body. Basically people do this at gyms under the guidance of body building trainers. But to get the best out of your training sessions the trainers should be a person who has real expertise in both physical training and in choosing ideal bodybuilding supplements for those who take training under him. In short a good bodybuilding work out program begins with selecting a good trainer to practice with.
Bodybuilding workout programs have to be chosen in accordance with the physique of the individuals. Choosing a wrong bodybuilding workout program will not help you to bring out your maximum potential. So it is always good to seek the guidance of an expert trainer to start your training if you are a beginner in this field.
A regular physical training program alone will not help you to achieve your goal. It should be combined with regular consumption of effective bodybuilding supplements to get the maximum out of your training.
A good bodybuilding workout program should include both aerobics activities and weight training. You can try with light aerobics or cardiovascular exercises such as cycling, treadmill walk etc to start with your training session. These light aerobics sessions should be limited to thirty to forty minutes every time you do it to begin your training session. And repeat it again after you finish your workout.
It is always better to switch around exercise regularly without doing the same exercise all the time. Try to rotate your exercise program by choosing a particular day to do each exercise program. Rotate your exercise for all your body parts adopting this method to get the maximum out of your physical training. This rotating exercise will also help you to keep your routine more active and free from getting the exercise a boring for you. Decide what day you do what muscle in advance and try to follow the plan strictly. In this way you can split the exercise for different days to avoid over training to a particular part of your body. Weight training sessions should be confined to twenty to thirty minutes per work out to avoid over straining of the body.
It is always advisable to start your regular bodybuilding workout program by giving enough warm up to your body. It will help you to avoid the injuries. Always keep a record of your workout's to get inspired from the positive changes and to keep yourself go on with your bodybuilding workout program.
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