Posted by: boxing_kid
Bodybuilding Workout Routine - 07/04/10 08:20 PM
I have finally decided to switch to basically a 1 body part a day routine for muscle mass. Would appreciate any opinions. I workout at home but have access to a lot of equipment; which are freeweights including a bench press, squat rack, lat pulldown (powerline add your own weights), chin up bar, treadmill, adjustable bench, dumbells, so i have all the equipment needed. Here is my routine over a period of 7 days.
Day 1 - Chest - Dumbbell Bench Press, Dumbbell Flys, and Regular Bench Press, (also at the end of the workout i do clap push ups to end the workout so i at least have some explosive strength)
Day 2 - Triceps - Dumbbell Military Press, Tricep Pressdowns, Dips
Day 3 - Biceps/ Upper Back - Pull Ups, Lat Pulldowns, seated dumbbell curls, and barbell curls ( i do all the sets for the back work first before i start any curls)
Day 4 - Legs - Squats and calves raises on my stairs (holding a dumbbell)
(also at the end of this workout i do jumping bodyweight squats for some explosive strength)
Day 5 - Traps/Legs & Abs - Barbell Deadlifts (also shrugging the weight for extra trap work) sit ups, and at the end of the workout i do the plank for as long as i can hold it.
Day 6 - Sprints on Treadmill, Shadowboxing, Tabata on Punching Bag or skipping, (im leaving this day optional for whatever cardio i feel like doing)
Day 7 - Rest
I was also thinking of adding in a few sprints after each workout to boost my metabolism more considering the more isolated workouts. I don't have the sets put down because they are undecided and up to how i am feeling that day but i do as many as i can. Also i have to add in wrist curls somewhere and ideally i'd like to add them in twice a week because i have had issues with my wrist in the past. Don't hesitate to comment or pick apart my routine that's what its here for any advice or tips are appreciated thanks.
Day 1 - Chest - Dumbbell Bench Press, Dumbbell Flys, and Regular Bench Press, (also at the end of the workout i do clap push ups to end the workout so i at least have some explosive strength)
Day 2 - Triceps - Dumbbell Military Press, Tricep Pressdowns, Dips
Day 3 - Biceps/ Upper Back - Pull Ups, Lat Pulldowns, seated dumbbell curls, and barbell curls ( i do all the sets for the back work first before i start any curls)
Day 4 - Legs - Squats and calves raises on my stairs (holding a dumbbell)
(also at the end of this workout i do jumping bodyweight squats for some explosive strength)
Day 5 - Traps/Legs & Abs - Barbell Deadlifts (also shrugging the weight for extra trap work) sit ups, and at the end of the workout i do the plank for as long as i can hold it.
Day 6 - Sprints on Treadmill, Shadowboxing, Tabata on Punching Bag or skipping, (im leaving this day optional for whatever cardio i feel like doing)
Day 7 - Rest
I was also thinking of adding in a few sprints after each workout to boost my metabolism more considering the more isolated workouts. I don't have the sets put down because they are undecided and up to how i am feeling that day but i do as many as i can. Also i have to add in wrist curls somewhere and ideally i'd like to add them in twice a week because i have had issues with my wrist in the past. Don't hesitate to comment or pick apart my routine that's what its here for any advice or tips are appreciated thanks.