In this post we will show a simple workout to get a nice body .
This may come as a bit of a surprise for some of you, but the fastest way to get big arms is not through an arm specialization workout. But rather from getting bigger and stronger all over through the use of big basic compound movements like squats, deadlifts, rows, bench presses, and overhead presses. Performing big basic movements will stimulate the central nervous system and has a progressional muscle building effect on the entire body. In fact, if you gain 10-15 lbs. of muscular bodyweight through big basic exercises you’ll gain a solid inch of mass on your upper arms, regardless if you do any direct arm training or not.
In this training article I’m going to outline a good basic 3 day per week bodybuilding routine that focuses on building size and strength throughout all the major muscle groups. This routine can be used by all lifters, from beginners right up to advanced levels, with good results.
The Workout
Do this workout routine on 3 non-consecutive days per week
(i.e. Monday, Wednesday, and Friday).
Rest between 1-2 minutes in between each set.
Note: you can click on the name of each exercise to see a picture of the exercise.
Workout 1: (Chest, Shoulders, and Triceps)
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 15 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 15 reps
3 sets of as many reps as you can do
Workout 2: (Back and Biceps)
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps (per arm)
2 heavier sets of 10 reps (per arm)
1 light warm up set of 15 reps
2 heavier sets of 15 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 10 reps
Workout 3: (Legs and Abs)
1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps
1 light warm up set of 15 reps
2 heavier sets of 15 reps
1 light warm up set of 15 reps
2 heavier sets of 15 reps
1 light warm up set of 15 reps
2 heavier sets of 15 reps
3 sets of as many reps as you can do
3 sets of as many reps as you can do
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