Bodybuilding Workout Routine

This bodybuilding workout routine is for anyone who is striving for the professional looking body. Weight training is by far the best way and the fastest vehicle to get you there, this total body workout is a huge part of it. But you must keep in mind that for a lot of people, their perfect body will be made in the kitchen in other words you can't eat donuts every morning for breakfast and beer and pizza for dinner and think just because you workout that you should have the perfect body.

The bodybuilding workout routine listed below is a pure weight training total body workout.

Day #1 Of The bodybuilding workout routine

AM - workout - Back and Biceps

Deadlifts - 4 sets 6-12 Reps

Barbell Rows - 3 sets 10-12 Reps

T-bar rows - 3 sets 10-12 Reps

One arm dumbbell rows - 3 sets 10-12 Reps

One-arm dumbbell preacher curls - 3 sets 10-12 Reps

Barbell curls - 4 sets 10-12 Reps

Day #1

PM - workout

Shoulders,calves and abs

seated calf raises - 3 sets 15-20 Reps

Calf presses on leg press - 3 sets 15-20 Reps

Standing calf raises - 3 sets 15-20 Reps

Barbell behind-the-neck presses - 4 sets 8-12 Reps

Dumbbell shoulder presses - 4 sets 10-15 Reps

One-arm cable lateral raises - 4 sets 10-12 Reps

Rear laterals - 4 sets 6-10 Reps

Seated cable rear laterals - 4 sets 10-15 Reps

Incline crunches - 4 sets 25 Reps

Day #2

Quads,hamstrings and abs

Extensions - 2-3 warm-up sets 15-20 Reps

Squats - 5 sets 5-15 Reps

Front squats - 5 sets 5-15 Reps

Hack squats or leg presses - 5 sets 5-15 Reps

Extensions - 5 sets 5-15 Reps

Seated leg curls - 5 sets 5-15 Reps

Unilateral leg curls - 5 sets 5-15 Reps

Lying leg curls - 5 sets 5-15 Reps

Romanian deadlifts - 5 sets 5-15 Reps

Cable leg/hip raises - 3 sets 15 Reps

Day #3

Chest and Triceps

Incline dumbbells presses - 4 sets 10-12 Reps

Flat dumbbell flyes - 4 sets 10-12 Reps

Seated machine presses - 4 sets 10-12 Reps

Cable crossover - 2 sets 10-12 Reps

Pushdowns - 4 sets 10-12 Reps

One-arm reversegrip pushdowns - 4 sets 10-12 Reps

Lying extensions - 4 sets 8-10 Reps

Cable extensions - 4 sets 10-12 Reps

Day #4

AM - workout - Back, Biceps and Abs

Barbell rows AM - 5 sets 10-12 Reps

Seated Cable rows - 4 sets 10-12 Reps

Lever machine pulldowns - 3 sets 10-12 Reps

Wide-grip pulldowns - 3 sets 10-12 Reps

EZ-bar curls - 3 sets 10 Reps

Seated Incline dumbbell curls - 3 sets 10 Reps

Two-arm high cable curls - 3 sets 10 Reps

Dumbbell preacher curls - 7 sets 5-7 Reps

Leg raises - 4 sets 25 Reps

Day #4 PM Workout

Shoulders,calves and abs

seated calf raises - 3 sets 15-20 Reps

Calf presses on leg press - 3 sets 15-20 Reps

Standing calf raises - 3 sets 15-20 Reps

Barbell behind-the-neck presses - 4 sets 8-12 Reps

Dumbbell shoulder presses - 4 sets 10-15 Reps

One-arm cable lateral raises - 4 sets 10-12 Reps

Rear laterals - 4 sets 6-10 Reps

Seated cable rear laterals - 4 sets 10-15 Reps

Incline crunches - 4 sets 25 Reps

Day #5 Repeat day #2

Day #6

Chest and Triceps

Barbell press - 4 sets 10-12 Reps

Dumbbell Inclines - 4 sets 10-12 Reps

Incline dumbbells flyes - 4 sets 10-12 Reps

Dumbbell pullovers - 3 sets 10-12 Reps

Pushdowns - 4 sets 10-12 Reps

One-arm dumbbell extensions - 3 sets 10-12 Reps

Two-arm dumbbell kickbacks - 3 sets 10-12 Reps

Weighted dips - 2 sets 10-12 Reps

Day #7 OFF REST

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