Website On Muscle Building Routine

A muscle building routine or a workout routine is a plan that details what kind of exercises for which muscle, how many reps and how many days a week we perform it. Workout routines are easy to make if you have a clear idea of which exercise works which muscle set. Some common exercise, which a lot of body builders prefer for muscle building are given below;

Chest

Flat Bench Press

Incline Bench Press

Flat Bench Dumbbell Flyes

Incline Dumbbell Flyes

Back

Dead lift

Lat Pulldown (or weighted pull ups)

Seated Cable Row

Bent Over Barbell Row

Bent Over 1 Arm Dumbbell Rows



Biceps

Standing Barbell Curls

Preacher Curls (with dumbbells or barbell)

Seated/Standing Dumbbell Curls

Triceps

Triceps Press Down

Dips

French Press

Legs

Squats

Calve Raises

Shoulders

Seated/Standing Military Press (with barbell or dumbbells)

Lateral Raises

Shrugs

Splits:

In addition to knowing about these exercises, you also have to know how to and when to make splits. ‘Splits' is the term used to describe how we bifurcate our workout routine and practice one group of muscles at a time. The thing about working muscles is that no muscle group exists in isolation. Every time we work a group of muscles, a secondary group also gets worked. For instance when you work your chest or shoulders, triceps get a secondary workout. Every time you work your back, your biceps get a secondary workout. So working you shoulders Monday then your triceps Tuesday means you've just overworked your triceps. This is why splits are made to balance the workout.

A possible split routine could be;

Monday: Chest/Triceps

Tuesday: rest

Wednesday: Biceps/Back

Thursday: rest

Friday: Shoulders/Legs

Saturday: rest

Sunday: rest

Sets:

Sets are the number of reps of a particular exercise for a muscle we do at one time. The standard number of reps ranges from 8-10, but for larger muscles, like the legs, these may be between 15 and 20. Another weight training rule is to decrease the number of reps as and when the weight increases. Here are some sample sets that should give you and idea of how the workout routine comes together. Depending on your fitness level and the muscle mass you want to achieve, combine any one or all of the exercises for a particular muscle group.

Also remember that compound exercises like Dead Lifts work the most body

muscles so you may want to do fewer sets of other exercises when you do more compound exercises.

Chest

Flat Bench Press 4 sets

Incline Hammer Strength Machine 2 sets

Dumbbell Flyes 2 sets

Back

Dead lift 3 sets

Lat Pull down 3 sets

Seated Cable Row 2 sets

Biceps

Standing Barbell Curls 3 sets

Preacher Curls (with dumbbells) 1 set

Triceps

Triceps Press down 2 sets

Dips (weighted) 2 sets



Legs

Squats 4 sets

Leg Extension 2 sets

Leg Curl 2 sets

Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders

Seated Military Press (with dumbbells) 4 sets

Lateral Raises 3 sets

Shrugs 3 sets

There's really no such thing as standard ‘one size fits all' workout routine for muscle building. You just have to know the basic function of each exercise, the muscles you want to train and the fitness level you want to achieve. With a little knowledge, you can mould any workout routine to suit your needs.

• Juliana Breckinridge
• 27/04/2009, 2:59 PM
• 0 Comments