Strength training and mass building exercises are different for different sportspersons. If you are a rugby player and you are a linebacker, you will focus on development of size and strength. A boxer, on the other hand, will concentrate on speed, agility, size and strength.
Since, there are four goals related to bodybuilding – speed, strength, agility and size, you need to set your goals strictly at the beginning before you start your training. Your weight lifting program must be accompanied by a proper nutrition plan to improve performance, build muscle mass and replenish the lost calories. Begin with two day split routine with compound exercises and gradually move to isolation exercises for further emphasis on specific muscle groups.
How To Start A Bodybuilding Workout Plan For Athletes
Workouts for Monday
It is better to start with the upper body exercises and do not stress yourself with more than two sets. Try to perform 10 to 12 repetitions per set in proper form.
The upper body exercises include butterfly, dumbbell chest press, military press, lying triceps press, triceps push down, side lateral raises, seated dumbbell curls, preacher curls, one arm dumbbell rows, lat pull-downs and dumbbell shrugs. Muscle failure at the end of the repetitions in the last set is necessary for increasing muscle mass. Hence, choose the level of resistance or the weight plates accordingly.
Workouts for Tuesday
After the upper body exercises on Monday it is wise to focus on the lower body the following day. It will not only provide some rest to the muscle groups but will also ensure proper growth and development.
The lower body exercise must include leg extensions, lying leg curls, seated leg curls, seated calf raises, standing calf raises and crunches for your abdominal muscles. Perform 3 sets of 10 to 15 reps each for the leg press, 3 sets of 15 to 20 reps for the crunches and 2 sets of 10 to 12 reps for all the other exercises.
Workouts for Wednesday
After 2 days of rigorous full body workout, perform only cardiovascular exercises on Wednesday for 30 minutes only. Provide rest to your muscles so that they get some time to recover and grow.
Moderate to serious aerobic exercises may include hiking, swimming, walking and bicycling.
Workouts on Thursday
On Thursday, again return to training your upper body muscles with 3 sets of 10 to 12 repetitions. The exercises are chin-ups, cable crossovers, EZ-Bar curls and rope push-downs.
Upper body exercises also include hammer curls, upright cable rows, seated cable rows, military press, lateral raises, incline dumbbell press, hammer curls and dips, but here you must perform two sets of these exercises.
Workouts for Friday
Continue with your lower body exercises on Friday and include 3 sets of abs crunches with 15 to 20 reps each.
For the quads, glutes, calves and hips perform two sets of leg press, donkey calf raises, seated leg curls, standing calf raises, hack squat and standing leg curls for 2 sets of 10 to 12 repetitions each.
Saturday and Sunday – Rest-Days
Take a break from your strength training and mass building exercises on Saturdays and Sundays and if you want you can perform 30-minute cardio exercises.