Q. I need more tough workouts to do in the gym because my muscles are getting use to the same workout routines. I usually do squats, benchpress, bicep curls, leg press, and deadlifts. I just need to know what other workouts i can do to get bigger and stronger.
Answer
Workout #1
low-bar back squats 3x5
Bench press 3x5
bent-over barbell rows 3x5
Workout #2
low-bar back squats 3x5
Overhead press 3x5
Deadlift 1x8
and i do pullups (4-8 sets depending on how much weight i'm adding to my body) either after workout #1 or #2, depending on if i feel my arms have recovered. usually do it twice a week while i do these two workouts three times a week.
i make sure that if i complete my sets that i put the weight up on the lift by 5 pounds. that way you don't get "use to the same workout". it's not about doing different workout routines it's all about increasing the resistance/weight/intensity.
Workout #1
low-bar back squats 3x5
Bench press 3x5
bent-over barbell rows 3x5
Workout #2
low-bar back squats 3x5
Overhead press 3x5
Deadlift 1x8
and i do pullups (4-8 sets depending on how much weight i'm adding to my body) either after workout #1 or #2, depending on if i feel my arms have recovered. usually do it twice a week while i do these two workouts three times a week.
i make sure that if i complete my sets that i put the weight up on the lift by 5 pounds. that way you don't get "use to the same workout". it's not about doing different workout routines it's all about increasing the resistance/weight/intensity.
A good workout schedule?
Grand Phub
whats a good workout for bodybuilding? please include workouts that mainly uses barbells dumbbells and benches...
Answer
Workout schedule or program? anyway, just to make sure I answer your question, 3x weekly (days of your choice) is the optimum workout sked. BODYBUILDING PROGRAM:
CHEST: Incline barbell press 3sets/12 reps each, Incline dumbbell flyes, 3 sets/12 reps@, or Flat bench dumbbell presses and flat bench dumbbell flyes 3 sets/12 reps@ or Decline bench barbell press 3 sets/12 reps@ and decline dumbbell flyes (same amount)
BACK: Barbell row, T-bar tow, double dumbbell bent-over row, stiff-legged deadlift - 3 sets/12 reps@
SHOULDERS: Barbell military press, dumbbell press, Dumbbell front raises/ side raises and bent-over raises - 3 sets/12 reps@
BICEPS: Biceps barbell curl/ez-bar curl, Dumbbell alternate curl, dumbbell hammer curl, barbell reverse curl - 3sets/12reps@
TRICEPS: Lying EZ-bar french press, close-grip bench press, dumbbell kickback, Dumbbell overhead raise 3sets/12reps@
LEGS: Dumbbell lunges/squats, Barbell squats/lunges, barbell/dumbbell roman deadlift.
Enjoy the grunting, gut-wrenching, balls up the wall workout dude!!! no pain, definitely no gain
Workout schedule or program? anyway, just to make sure I answer your question, 3x weekly (days of your choice) is the optimum workout sked. BODYBUILDING PROGRAM:
CHEST: Incline barbell press 3sets/12 reps each, Incline dumbbell flyes, 3 sets/12 reps@, or Flat bench dumbbell presses and flat bench dumbbell flyes 3 sets/12 reps@ or Decline bench barbell press 3 sets/12 reps@ and decline dumbbell flyes (same amount)
BACK: Barbell row, T-bar tow, double dumbbell bent-over row, stiff-legged deadlift - 3 sets/12 reps@
SHOULDERS: Barbell military press, dumbbell press, Dumbbell front raises/ side raises and bent-over raises - 3 sets/12 reps@
BICEPS: Biceps barbell curl/ez-bar curl, Dumbbell alternate curl, dumbbell hammer curl, barbell reverse curl - 3sets/12reps@
TRICEPS: Lying EZ-bar french press, close-grip bench press, dumbbell kickback, Dumbbell overhead raise 3sets/12reps@
LEGS: Dumbbell lunges/squats, Barbell squats/lunges, barbell/dumbbell roman deadlift.
Enjoy the grunting, gut-wrenching, balls up the wall workout dude!!! no pain, definitely no gain
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