Comments on: How can I make a bodybuilding weightlifting routine? http://www.live4it.org/health-and-fitness/how-can-i-make-a-bodybuilding-weightlifting-routine Mon, 30 Jan 2012 06:22:59 +0000 hourly 1 http://wordpress.org/?v=3.1.2 By: OnlineHelper http://www.live4it.org/health-and-fitness/how-can-i-make-a-bodybuilding-weightlifting-routine/comment-page-1#comment-2138 OnlineHelper Thu, 11 Mar 2010 14:06:59 +0000 http://www.live4it.org/health-and-fitness/how-can-i-make-a-bodybuilding-weightlifting-routine#comment-2138 Hi Jose, the one thing you definitely don't want to do is over train your muscles. I'd recommend working out each muscle group no more than twice a week. This will prevent muscle damage and allow sufficient time for your muscles to heal and grow. Here is a sample routine you can implement Day 1 - Chest & Cardio Day 2 - Biceps and Back Day 3 - Cardio and Abs Day 4 - Triceps and forearms Day 5 - Traps and Shoulders Day 6 - Legs, Abs and cardio Day 7 - Rest This is the basic routine I personally use with very good results. What I do to mix up my routine is have an arsenal of different exercises that I can perform for each muscle group, that way each week I pick 3 out at random for each muscle group and go from there. Generally I'll do 3 sets of 8-10 reps for each exercise with a 2 minute break between sets. For example, Day 1 - Chest. I will do something like: Flat Bench press (3 sets of 8-10 reps) Flat Bench dumbell flys (3 sets of 8-10 reps) & Incline Bench press (3 sets of 8-10 reps) And that's it. That workout is done. There is no need to do any more than 3 different exercises per muscle group. More exercises might damage your muscle and any less won't be stressing them enough. I hope this short guide was useful to you. :)<br><b>References : </b><br> Hi Jose, the one thing you definitely don’t want to do is over train your muscles. I’d recommend working out each muscle group no more than twice a week. This will prevent muscle damage and allow sufficient time for your muscles to heal and grow.

Here is a sample routine you can implement

Day 1 – Chest & Cardio
Day 2 – Biceps and Back
Day 3 – Cardio and Abs
Day 4 – Triceps and forearms
Day 5 – Traps and Shoulders
Day 6 – Legs, Abs and cardio
Day 7 – Rest

This is the basic routine I personally use with very good results. What I do to mix up my routine is have an arsenal of different exercises that I can perform for each muscle group, that way each week I pick 3 out at random for each muscle group and go from there. Generally I’ll do 3 sets of 8-10 reps for each exercise with a 2 minute break between sets.

For example, Day 1 – Chest. I will do something like:

Flat Bench press (3 sets of 8-10 reps)
Flat Bench dumbell flys (3 sets of 8-10 reps) &
Incline Bench press (3 sets of 8-10 reps)

And that’s it. That workout is done. There is no need to do any more than 3 different exercises per muscle group. More exercises might damage your muscle and any less won’t be stressing them enough.

I hope this short guide was useful to you. :)
References :

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