Bodybuilding workout routines pdf

You can also use the Hammer Strength or any machine that allows dual movement. This is because legs are your largest muscle group. This program would not be complete without giving you some guidance in those areas.

And fortunately, nutrition and supplements are simple though many overcomplicate this! Because eating for bodybuilding not complex. I will give you some basic rules for bodybuilding nutrition that will complement this weight training program:. But let me break this down for you and help you save money.

Because you and I both know that you can spend an entire paycheck on Bodybuilding. Keep it super or stupid, as they say in the KISS method simple and you can make some awesome mass gains with just these supplements, and not break the bank! So whenever you see running, jumping rope, and core workout in the below workout plan, please go through the above articles. Limited women work out to build muscle and increase weight. Note: Doing higher repetitions with a shorter rest period between sets will help you gain muscular strength.

While performing fewer reps with a heavier load will help you beef up your muscle mass. You can also save its alternative 7-Day workout plan PDF.

Women and men both have a distinct purpose when it comes to exercise. A study suggests women mainly work out for weight loss and toning more than men, whereas men exercise more for strength, gain, and enjoyment than women. Goals may be different for different genders, but the benefits of exercise are nearly the same for all. Save my name, email, and website in this browser for the next time I comment. Sign me up for the newsletter! This site uses Akismet to reduce spam. Incline Dumbell Press. Dumbbell Pullover.

DB Front Lateral Raises. Bent-Over Lateral Raises. Incline Dumbbell Overhead Extension. Weighted Pushup. Wide Grip Lat Pulldown. One Arm Dumbbell Rowing. DB Alternate Bicep curl. Palm up Dumbbell Wrist Curl. Dumbbell Romanian Deadlift. Calf Raises. Dumbbell Overhead Press. Palms up Wrist Curl. Superman for Lower Back. Nordic Hamstring Curl. Dumbbell Side Bend. But many refer to the golden era of bodybuilders from the late 60s and 70s. This is when guys like Arnold, Frank Zane, Franco Columbo were big as in big-time, but I guess physically big applies here as well!

They did have some machines but the old school bodybuilders relied more on using free weights for mass gains. The majority of that era trained longer with more volume, and many were also known to train more frequently.

Of course, there are many other exercises like curls, lateral raises, flyes, etc. But these are the key mass builders that I want to make sure you are or become familiar with before starting the program below. This is going to allow you to train each body part once a week.