Bodybuilding Workout Schedule

Bodybuilding is not easy but if you have discipline and are persistent with your efforts you will be able to get the well toned physique you long for. A workout schedule if supported with a good diet plan and rest routine will give you faster results. Schedule adherence is one of the most important things when you are following a schedule. You shouldn't skip gym just because you were out late partying with your friends and had too much to drink.

Correct form and technique while exercising is also important when following a bodybuilding workouts for beginners. It will get you to your goal faster and will also help you avoid injury. If you planning for bodybuilding don't do more than 12 reps in one set, if you have the energy to do more than 12 reps increase the weight.

Workouts for Bodybuilding

Don't take advice from every Tom, Dick and Harry that sets foot in the gym about the best bodybuilding workout schedule. Everyone will send you in different directions and you will get confused. Choose a routine that suits your style and follow it for at least 2-3 months before deciding for yourself if it's effective or not. There are many routines out there which promise results, pick one and if it doesn't suit you change it, this way you at least know what does not work for you. Here are a few bodybuilding workouts for men and women that will help you build muscles faster.

One Muscle Each Day
Working one muscle on one day allows you to do more exercises for that muscle group and leaves you with more energy for lifting heavier weights. Start each exercise with a warmup set, go for very less poundage and concentrate on the form and technique. After your warmup exercise go for heavy poundage and do a set with 12 reps, then increase the pounds and do 10 reps. For the last set go with very heavy weights and push yourself as if there is no tomorrow and put in 8 reps. If you are lifting real heavy then you can also opt for 10-8-6 reps for your sets. Here is a one day one muscle bodybuilding workout schedule for men and women.

Day One (Chest)

• Barbell Bench Press
• Decline Dumbbell Press
• Incline Dumbbell Press
• Flat/Decline Dumbbell Fly

End the chest exercises workout by asking your buddy to balance a weight plate on your back and do 2 sets of push ups till you hit fatigue level in each set.

Day Two (Shoulder)

• Military Press
• Dumbbell Over Head Press
• Dumbbell Lateral Raises
• Dumbbell Front Raises

End the shoulder exercises routine with pull ups if you have the energy do it with a weight belt around your waist.

Day Three (Triceps)

• Barbell Triceps Press
• Standing Triceps Dumbbell Press
• Kickbacks
• Close Grip Bench Press
• Triceps Pulldown

End the triceps exercises with double bar dips and do it with a weight belt to increase effectiveness.

Day Four (Legs)

• Barbell Squats
• Leg Press
• Lunges
• Calf Raises (Standing/Seated)
• Leg Curl

End the leg exercises routine with glute extensions to get a firm backside.

Day Five (Back)

• Bent Over Rows
• Lat Pulldown
• Dual Pulley
• Dead Lifts
• Shrugs

End the back exercises with weighted belt back pull ups. Do as many reps in one set as possible.

Day Six (Biceps)

• Barbell Bicep Curls
• Preacher Curls
• Incline Dumbbell Curl
• Hammer Curls

End the bicep exercises with cable machine curls with overhand grip.

Pushing and Pulling Exercises
Exercises can be categorized into pushing exercises or pulling exercises and you can have a 5 day bodybuilding workout schedule around them. This is a good bodybuilding workout schedule for women as well as men. Have a proper diet plan to support your bodybuilding workout for size.

Day One - Pushing (Chest-Shoulder-Triceps)

• Decline Dumbbell Press
• Incline Dumbbell Press
• Dumbbell Over Head Press
• Dumbbell Lateral Raises
• Triceps Pulldown
• Double Bar Dips

Day Two (Cardio)

• Treadmill
• Cross Trainer
• Exercise Bike

Spend 10-12 minutes on each machine for a good cardiovascular exercise.

Day Three - Pulling (Back-Bicep)

• Bent Over Rows
• Dead Lifts
• Shrugs
• Barbell Bicep Curls
• Preacher Curls

Day Four (Legs)

• Barbell Squats
• Leg Press
• Calf Raises
• Leg Curl
• Lunges

Day Five (Abs)

• Crunches
• Reverse Crunches
• Leg Raises
• Side Plank

Female bodybuilding workouts should include some high intensity aerobics exercise to build endurance and stamina for weightlifting. A good workout schedule if followed with discipline will start showing results in 60-90 days. Introduce some protein supplements to your diet plan as they will support muscle growth.