As a bodybuilder there is nothing to say you should train a certain amount of times per week to achieve the maximum amount of muscle growth since that all depends on the individual and what works for one person might not work for someone else. The following 4 days per week bodybuilding training routine is one of a number of successful training routines I use to both maintain and add more muscle mass.
Building muscle comes down to intensity and you should ideally train your body with maximum intensity every time you workout. Intensity is not about how heavy the weight is, it is about how hard you push yourself and usually means having very short breaks in between sets. With a 4 days per week bodybuilding training program you are able to train every muscle group once per week with maximum intensity and still allow another 3 days per week entirely devoted to resting the body. It is only while the body is resting that any growth can take place after having stimulated your muscles in the gym.
I would ideally train this 4 day routine on Mondays, Tuesdays, Thursdays and Fridays with Wednesday, Saturday and Sunday as rest days.
Monday
Chest
Flat dumbbell flyes 3 sets x 10 reps
Incline bench press 3 sets x 10 reps
Decline dumbbell press 3 sets x 10 reps
Seated flye machine 3 sets x 10 reps
Biceps
Standing 21’s x 3 sets
Dumbbell preacher curls 3 sets x 10 reps
Hammer curls 3 sets x 10 reps
Tuesday
Quadriceps and Hamstrings
Squats 3 sets x 10 reps
Leg press 3 sets x 15 reps
Leg extensions 3 sets x 10 reps
Walking lunges 3 sets x 10 reps
Stiff leg deadlifts 3 sets x 10 reps
Lying leg curls 3 sets x 10 reps
Wednesday
Day Off
Thursday
Shoulders
Smith machine press in front 3 sets x 10 reps
Dumbbell side lateral raises 3 sets x 10 reps
Dumbbell front raises 3 sets x 10 reps
Triceps
Close grip bench presses 3 sets x 10 reps
Lying triceps extensions 3 sets x 10 reps
Triceps dips in between two flat benches 3 sets x 10 reps
Friday
Back
Bent over barbell rows 3 sets x 10 reps
One arm dumbbell rows 3 sets x 10 reps
Long pulley rows 3 sets x 10 reps
Wide grip lat pulldowns 3 sets x 10 reps
Close underhand grip lat pulldowns 3 sets x 10 reps
Rear delts
Seated bent over dumbbell side laterals 3 sets x 10 reps
Rear delt machine 3 sets x 10 reps
Traps
Standing barbell shrugs 3 sets x 10 reps
Saturday and Sunday
Day Off
This 4 days per week bodybuilding training routine is my current training schedule. I sometimes incorporate triple drop sets for some exercises mentioned in this program when I feel like I need to push the intensity level up a notch. I always train every set to failure although I often mix up the order of the exercises so I keep shocking my muscles each week, that way they don’t get used to the same routine and always keep growing. Sometimes it is also wise to increase the reps to 15 reps per set to change the tempo from the usual 10 reps per set. This is the basic 4 day workout plan, but remember to change reps and exercises each week to trick the muscles into new levels of growth.
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