The Best Body Building Workouts For You

Safe and successful body building workouts for you will depend on a number of different factors and must incorporate many different aspects.

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These will include your age, sex, both short-term and long-term goals, any natural bodybuilding supplements you plan on using, your over-all nutrition plan and your general level of health and fitness before you start.

These are a small number of important factors that must be considered before starting any body building workout workouts but they are key to your success.

Don't expect to do the same type of body building exercises you see everyone else in the gym doing because what works for them may not necessarily work for you.

Simplified Body Building Workouts

It's important to note that regardless of what type of body building routines you are doing, that you follow a proper diet and supplementation program geared towards your goal. Plus there's no point in reducing calorie if you are trying to build lean muscle.

There are many Bodybuilding Meals and lots of Bodybuilding Diet Tips found elsewhere on site.

Your body building workouts must change certain aspects on a continual basis in order to keep making gains. You can't continue doing the same thing day after day and expect to continue making gains.

Your body will get used to what you're doing and will stop responding very quickly if you're not careful.

Some areas you can change every few weeks include the body building exercises you're using, the number of reps, sets, exercise order, but not the supplements with your Body Building Workouts.

How often you make changes in your routine will depend on your recovery and your rate of improvement.

Body Building Workouts For Over 40 Years Old

As you get older the way you exercise needs to change. You will still reach new goals if you want to, it’s just that you need to do things differently.

For most individuals it's time to change things up if you are over 40 years old and are either no longer making progress or some of the gains you have made in recent years are starting to fade.

The biggest change is that you should now lift weights up to 6 days a week and work each muscle group up to 3 times a week but do less each day.

Here's what we mean...

Using your chest as an example you would pick 1 – 2 exercises and do them on Monday, then pick 1 – 2 different chest exercises and do them on Wednesday, then on Friday pick 1 – 2 different exercises for your chest again.

The reason for this is that there is only so much stress your muscles can take per workout and that threshold reduces as you age. It's been found that shorter exercise sessions performed more often per week as you get older will work much better and is easier on your body.

Below are sample body building workouts for a 6-day a week plan split by Push and Pull days. You could also do an Upper Body / Lower Body split.

Day 1: Push

  • Squats: 4 sets of 6 – 8 reps
  • Dumbbell Bench Press: 4 sets of 10 – 12 reps
  • Rope Triceps Pushdowns: 4 sets of 10 – 12 reps
  • Straight Leg Calf Raises: 4 sets of 10 – 12 reps
  • Dumbbell Shoulder Flyes: 4 sets of 10 – 12 reps

Day 2: Pull

  • Deadlifts: 3 sets of 6 – 8 reps
  • Barbell Shrugs: 4 sets of 8 – 10 reps
  • Wide Grip Pulldowns: 4 sets of 8 – 10 reps
  • Incline Dumbbell Curls: 4 sets of 10 – 12 reps
  • Ab Crunches: 4 sets to failure

Day 3: Push

  • Leg Press: 3 sets of 12 – 14 reps
  • Trap Bar Deadlifts: 3 sets of 8 – 10 reps
  • Flat Bench Press: 4 sets of 8 – 10 reps
  • Decline Triceps Extensions : 4 sets of 10 – 12 reps
  • Seated Calf Raises: 4 sets of 10 – 12 reps

Day 4: Pull

  • Back Rows: 4 sets of 6 – 8 reps
  • Standing Barbell Curls: 4 sets of 6 – 8 reps
  • Hamstring Curls: 4 sets of 10 – 12 reps
  • Dumbbell Shrugs: 4 sets of 10 – 12 reps
  • Ab Wheel: 4 sets to Failure

Day 5: Push

  • Incline DB Press: 4 sets of 8 – 10 reps
  • Leg Extensions: 4 sets of 8 – 10 reps
  • Barbell Hip Thrusts: 4 sets of 6 – 8 reps
  • Straight Leg Calf Raises: 4 sets of 8 – 10 reps
  • Dumbbell Shoulder Flyes: 4 sets of 8 – 10 reps

Day 6: Pull

  • Machine Back Rows: 4 sets of 8 – 10 reps
  • Preacher Curls: 4 sets of 10 – 12 reps
  • Dumbbell Pull-Overs: 4 sets of 10 – 12 reps
  • Leg Curls: 4 sets of 10 – 12 reps
  • Farmers Walk: 4 sets / 60 seconds per set

Day 7: Rest

Don’t forget to take your vitamins and minerals if you want to keep healthy.

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