Workout Schedules for Aggressive Bodybuilders
Professional bodybuilding workouts usually take 4-6 workout days, sometimes with only 1 day off. Starting bodybuilders can begin with three workout sessions a week, alternating workout days and rest days, but for aggressive bodybuilders, pushing the limit to 4-6 workout days is greatest. Throughout these workout sessions, various techniques are employed such as drop sets, supersets, and forced repetitions, with the intention to “shock” the muscles into building mass. Average repetitions or reps are about 8-21, but could be as low as 3 (for beginners) and as high as 20 for aggressive bodybuilders.
To become a expert bodybuilder, you should stick to a disciplined workout schedule. You should not skip workouts simply because of laziness or fatigue. You've to tension your muscles and be consistent so that they construct mass much more effectively. 100% dedication is needed for your training to be as efficient as possible. You also need to stick to your diet plan and sleep time. Having a huge, beautiful, sculpted body takes a lot of hard work but it is worth all of the effort in the end. In other words, you've to be dedicated and committed in following for workout schedules.
For aspiring but severe bodybuilders, a 5-week fitness center routine will give optimal results. What you need to do is to target each main body component as soon as every week, and depending in your goals, hit hard on what you would like to develop most. Inside your workout schedule, you are able to devote, for example, Mondays to operating your Chest and triceps, Tuesdays to operating your back and triceps, Wednesdays to operating your abs and doing Cardio, Thursdays to operating your legs, and Fridays to working your shoulders and biceps or triceps superset. Here’s an example of a good daily workout schedule:
Mondays (Chest and Triceps): You are able to work out your chest by performing four sets of Incline dumbbell press (with repetitions of 15, 12, 10, and 8 respectively), four sets of Flatbench barbell press (12, 10, 10, and 8 reps), three sets of Incline dumbbell flies (12, 10, and 8 reps), and 2 sets of Cable crossovers (15 and 12 reps). To work out your triceps, you are able to do four sets of Pushdowns (15, 12, 10, and 8 reps), three sets of Bent-over cable extensions having a rope (15, 12, and 10 reps), and three sets of Dumbbell kickbacks (15, 12, and 10 reps).
Tuesdays (Back and biceps): To work your back, you can do 4 sets of Lat machine pulldowns to the front (15, 12, 10, and eight reps), 4 sets of Close grip pulldowns to the front (15, 12, 10, and 8 reps), four sets of Seated cable rows (15, 12, 10, and 8 reps), and 3 sets of Hyper-extensions (18, 18, and 18 reps). To work your biceps, you are able to do 4 sets of Incline dumbbell curls (15, 12, 12, and 10 reps), and four sets of Standing barbell curls (15, 10, 8, and 6 reps).
Wednesdays (Cardio and abs): For cardio workouts, you can run for 30 minutes in the treadmill or use a bike or a Stairmaster. To work your abs, you can do 3 sets of Crunches (with 50, 50, and 50 reps) and three sets of Leg raises (25, 20, 20 reps).
Thursdays (Legs): To work your legs, do five sets of Squats (15, 15, 12, 10, and eight reps), four sets of Leg extensions (15, 12, 12, and 10 reps), four sets of Lunges (15, 12, 10, and 10 reps), 4 sets of Leg curls for hamstrings (15, 12, 12, and 10 reps), and four sets of Standing calf raises (18, 18, 15, and 12 reps).
Fridays (Shoulders and biceps or triceps superset): To work your shoulders, do 4 sets of Barbell press behind the neck (15, 12, 10, and 8 reps), four sets of Standing side laterals (15, 12, 12, and 10 reps), three sets of Upright rows with barbell (12, 12, and 10 reps), 4 sets of Seated bent over dumbbell laterals (15, 15, 12, and 12 reps). To work your biceps or triceps superset, do four sets of Tricep pushdowns with barbell curls (15, 12, 12, and 10 reps) and 3 sets of Seated dumbbell extension with dumbbell hammer curls (15, 12, 2, and 10 reps).
Consultation with professionals is really a good option for aggressive bodybuilders who want to make their workout schedules more effective.