Targeting the major muscle group, you can easily develop a chiselled muscular physique. In the world of bodybuilding, the training machines, free weights and your own body weight serve as the required resistance to build impressive muscles.
In order to build these impressive muscles around your body, you also need to complete your full body training within 2 or 3 days per week. Employ an adequate amount of resistance that makes completing a single set of 12 repetitions difficult. Use this very weight to complete 3 to 4 sets of 12 repetitions each for every exercise.
Tips For Bodybuilding Workouts & Routines
1. Chest, Shoulders and Arms
The best strength training exercise for your chest is the bench press. Lie down on a weight bench and place your head just below the barbell such that the rod crosses the nipples. Grip the weights at shoulder-width and bring down the weights towards your upper chest.
While lifting, contract your chest and arms muscles and push it steadily above your chest.
Military press is an effective shoulder strengthening exercise. Hold the dumbbells and raise them to your shoulder height with folded elbows. Start from your shoulders and raise the weights above your head such that your hands are stretched straight. You can target your biceps with preacher curls and triceps with skull crushers.
Sitting on a bench, place your left elbow upon left thigh such that you can stretch your arm straight with the elbow touching the inner side of the thigh. Lift the weight towards your chest and stretch to complete one repetition of preacher curl. Perform the same for the right arm in the alternating sets. Lie down on a bench and use a barbell to perform the skull crusher.
Bring down the weight towards your forehead by folding the elbows such that they point the ceiling. Push the weight back above your head by fully stretching your arms to complete one repetition.
Barbell rowing helps in developing the back muscles. Bend your body at the hips and grip the bar at shoulder width. Bring the bar towards your abdomen keeping the torso parallel to the floor. Employ a Roman chair to perform knee lifts for your abdomen. Place your elbows and forearms upon the arm rests. Bend your suspended legs so that the knees move towards your chest. Try to hold on to a dumbbell in between your feet.
3. Lower Body
Include weight squat to target the hips, quadriceps, glutes and hamstrings. Place a barbell across your shoulders and push your hips and knees out to bring the weight down. Bend your knees until the thighs are parallel to the floor. Target your calf muscles with the seated calf raise machine. Point your toes inward to work upon the outer calves and outward to target the inner calves.
4. Free Hand
Along with the weight lifting exercises, you should also use your body weight as resistance to increase strength and flexibility. Target your triceps and chest muscles with close stance push ups and perform chin-ups to work upon your biceps, shoulders and back. Perform sit-ups for abs, free squat for thighs and standing calf raise without weights for calves and glutes.