WORKOUT ROUTINES

ROUTINES


Having said that here is what the mindset of a successful bodybuilder looks like:
1. The successful bodybuilder analyzes his/her time commitments and creates a bodybuilding plan that suits his/her situation.
2. He/She prepares all meals in advance along with liquid meals in order to prevent missing meals.
3. If the plan is affected for whatever reason, instead of being depressed about it and leaving it, a modification is made in order to continue execution. So for instance if a training session is missed, then it is performed on the following day. If a meal is missed, then it is consumed as soon as possible. If an unscheduled cheat meal is consumed, then the bodybuilder gets right back on the diet on the following meal instead of blowing the diet for the whole day, or week.

In a nutshell, for any challenge that the bodybuilder faces, a solution is researched and executed in order to continue with the bodybuilding lifestyle. There is no room for frustration nor thoughts of dropping the bodybuilding plan in the mindset of a successful bodybuilder. Always think damage control, never “falling off the wagon”, so to speak, as once off, you run the risk of never getting back on.

In my fifteen years involved in bodybuilding, I have noticed that this is the mindset of the most successful bodybuilders. Successful bodybuilders always look for solutions while the non-successful ones always look for excuses.

ROUTINE 0

After all is said and done, my favorite training routine is based on a seven-day week, three on, one off, two on, one off, reaching a six-week stretch with enough daily wiggle room for comfort.

DAILY
MID SECTION/TORSO
Variation of crunches, incline and weighted, leg raises, hyperextensions, hanging leg raises

MONDAY CHEST & SHOULDERS & BACK

Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)

Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)

TUESDAY
LEGS

Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)

Squats (5-7x15, 15, 12, 10, 8, 6, 6)

Deadlifts (5x10, 8, 6, 6, 6)

WEDNESDAY
ARMS

Rubber tubing rotator cuff work, 5 sets x 20-25 adductor, 5x abductor

Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)

Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)

Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)

THURSDAY
OFF

FRIDAY
UPPER BODY

Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)

Dumbbell Rows (4x8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)

SATURDAY
LEGS

Same as earlier leg day

Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)

ROUTINE 1

Abbreviated Bodybuilding Split Workout Routine
Workout (A) – Chest/Back/Abs

Triset #1:
Incline Bench Press 3 sets of 10-12 reps
Wide Grip Pull-ups to Front 3 sets of 10-12 reps
Crunches 3 sets of 15-20 reps

Triset #2:
Chest Dips 3 sets of 10-12 reps
Close Grip Chins (Reverse Grip) 3 sets of 10-12 reps
Hanging Leg Raises 3 sets of 15-20 reps

Triset #3:
Incline Flyes 2-3 sets of 10-12 reps
Low Pulley Rows 2-3 sets of 10-12 reps
Bicycle Crunches 2-3 sets of 15-20 reps

Workout (B) – Shoulders, Biceps, Triceps

Triset #1:
Upright Rows 3 sets of 10-12 reps
Triceps Pushdowns 3 sets of 10-12 reps
Incline Curls 3 sets of 10-12 reps

Triset #2:
Bent Over Laterals 3 sets of 10-12 reps
Concentration Curls 3 sets of 10-12 reps
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps

Triset #3:
Lateral Raises 2-3 sets of 10-12 reps
Hammer Curls 2-3 sets of 10-12 reps
Overhead Dumbbell Triceps Extensions 2-3 sets of 10-12 reps

Workout (C) – Thighs, Hamstrings, Calves

Triset #1:
Squats (Medium/Wide) * 3 sets of 10-12 reps
Lying Leg Curls 3 sets of 10-12 reps
Standing Calf Raises 3 sets of 12-15 reps

Triset #2:
Leg Press (Close Stance; feet and legs together) 3 sets of 10-12 reps
Standing Leg Curl 3 sets of 10-12 reps
Calf Press 3 sets of 12-15 reps

Triset #3:
Leg Extensions 2-3 sets of 10-12 reps
Stiff Legged Dead-lifts or Lunges (Pressing with heels) 2-3 sets of 10-12 reps
Seated Calf Raises 2-3 sets of 15-20 reps

*Note: Perform squats with a medium stance and when you hit failure, then change to a wide stance and keep the reps coming until you hit failure again. If you suffer from back problems you can substitute for a leg press machine and use the same technique.

NOTES:
• Workout Frequency
This routine can be performed as little as 3 days a week and as much as 6 days. All you have to do is rotate workouts A, B, and C.
• Rest in Between Tri-sets
After each tri-set you can rest 1 minute to 90 seconds at the most. Keep up a fast pace. Also remember that there is no rest between the exercises in the tri-set. So for instance, you will go from Incline Bench Press to Wide Grip Pull-ups to Crunches and then rest 1 minute before starting again.

About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion.


ROUTINE 2

This bodybuilding workout routine induces gains in lean muscle mass, size and strength through the use of periodization. Periodization is a training method that changes the workout variables of sets, repetitions, rest in between sets, and exercises used in an orderly manner that will produce the best gains in muscle mass and strength.

Through the use of periodization, not only you keep your body guessing (and thus changing), but you also maximize your training efforts by priming your body for muscle growth, then taxing the body to the point that it is on the brink of overtraining, and finally cutting back on the training volume in order to allow the body to recover and grow.

Periodized bodybuilding workouts are most useful for people who are in excellent cardiovascular shape and who have been training for at least 6 months. If you are an absolute beginner, please read my article on Getting Started. If you have been training for at least 3 months but less than 6, then please take a look at my suggested Intermediate Routine.

Bodybuilding Workout Frequency Training Options

Even though the sample periodization workout that will shortly be presented prescribes six days a week, if you need more recovery you have several options:
• Three Days a Week: After Week 1, perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. After six weeks, move on to the workouts presented under Weeks 5-7 and perform Workout (A) on Monday, Workout (B) on Wednesday, and Workout (C) on Friday. You will perform those workouts also for 6 weeks and then go back to Week 1, change the exercises and start over.
• Two Days On, One Day Off, One Day On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Thursday. On Saurday you start again with Workout (A), Sunday perform Workout (B), and Tuesday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
• Three Days On, One Day Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. On Friday you start again with Workout (A), Saturday perform Workout (B), and Sunday finish off with Workout (C). Keep repeating the cycle in this manner for a total of 6 times. After the sixth cycle move on to the workouts presented under Weeks 5-7. You will perform those workouts also for 6 cycles and then go back to Week 1, change the exercises and start over.
• 5 Days On, Weekends Off Cycle: After Week 1, perform Workout (A) on Monday, Workout (B) on Tuesday, and Workout (C) on Wednesday. Start again with Workout (A) on Thursday and Workout (B) on Friday. Rest over the weekends and start the week with Workout (C) on Monday. After three weeks, move on to the workouts presented under Weeks 5-7.
Bodybuilding Workout Routine That Uses Periodization

Weeks 1-4

Week 1 - Active Rest
Monday/Thursday:
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)


Weeks 2, 3, & 4 - Loading Phase
Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.

Day 1 - Bodybuilding Workout (A)

Shoulders & Arms (Monday/Thursday)
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

On Week 3, add:
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

On Week 4, add:
Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)


Day 2 - Bodybuilding Workout (B)

Legs (Tuesday/Friday)
Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)

Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

On Week 3, add:
Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)

On Week 4, add:
Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)

Day 3 - Bodybuilding Workout (C)

Chest & Back (Wednesday/Saturday)
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

On Week 3, add:

Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)

On Week 4, add:
Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest) Side Crunches 3 sets x 25 reps (1 minute rest)
Weeks 5, 6, & 7 - Growth Phase

Day 1 - Bodybuilding Workout (A)

Shoulders & Arms (Monday/Thursday)

Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 - Bodybuilding Workout (B)

Legs (Tuesday/Friday)

Modified Compound Superset:
Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Standing Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Calf Press 4 sets x 8-10 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

Day 3 - Bodybuilding Workout (C)

Chest & Back (Wednesday/Saturday)

Modified Compound Superset:
Incline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
Chest Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)

Superset:
Hanging Leg Raises 4 sets x 25 reps (No Rest)
Crunches (performed on Decline Bench) 4 sets x 25 reps (30 second rest)

NOTES:
1. Do cardio for twenty to thirty minutes right after the workout (or first thing in the morning on an empty stomach if you wish to train twice a day) for four times a week.
2. Regarding the issue of reaching muscle failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form. This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
3. After finishing up the last week of the growth phase, go back to an active recovery phase for a week and re-start the loading phase with different exercises. Training in this manner will keep the body off guard and will continue to stimulate gains in muscle size.
ROUTINE 3
What Is The 10 Sets of 10 Reps Bodybuilding Training Method?

The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of increasing their lean mass quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this method has been around since the early 60s!

The 10 sets of 10 reps method has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10x10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of the routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

How Many Exercises Do I Need To Use In The 10 Sets of 10 Reps Program?

Is there a need for more exercises once you do the one for 10 sets of 10? I always like to include a second exercise for the larger muscle groups in order to hit a different angle but the second exercise is more of an isolation type and I just perform it for 3 sets of 10-12 reps.

Now let’s take a look at my recommended 10 sets of 10 reps program.

Next Page: Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine
Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine

WORKOUT (A): THIGHS/HAMSTRINGS/CALVES

Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)

WORKOUT (B): CHEST/BACK/ABS

Superset:
Incline Bench Press 10 sets of 10 reps (no rest)
Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)

Superset:
Flat Bench Flyes 3 sets of 10-12 reps (no rest)
Low Pulley Rows 3 sets of 10-12 reps (1 minute of rest)

Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)

WORKOUT (C): SHOULDERS/BICEPS/TRICEPS

Upright Rows 10 sets of 10 reps (1 minute of rest)

Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)

Superset:
Incline Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute of rest)

Workout Frequency
I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday. I’ve noticed however that this type of frequency works best for endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities.

Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:

Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.

Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.

When To Change
After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 5-6 reps mostly) and contains less sets. A good routine would be one that uses 5 sets of 5 reps with different basic exercises than the one above