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Thursday, April 28, 2016

best basic bodybuilding exercise


  More often then not the sample routines they send me focus too much on the show off muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.

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. 





 Workout 1: (Chest, Shoulders, and Triceps)

Flat Barbell Bench Press


1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Incline Dumbbell Bench Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Seated Shoulder Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Dumbbell Side Lateral Raises


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying French Press


1 light warm up set of 15 reps
2 heavier sets of 10 reps

Tricep Cable Push Downs


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Push Ups

 
3 sets of as many reps as you can do



 Workout 2   (Back  and Biceps)

 Back

It's wise to wear weight belts with most exercises that require bending of the lower back. They can help prevent injury by reducing strain and giving extra support to the lower back.

1. Pull-ups

Pull-ups are performed by grabbing onto a horizontal bar above the head, bending the knees to keep off the floor, and pulling up with the arms until the chin comes to the top of the bar. It's commonly done with both hands facing either forward or backward. The first exercises the forearms more, and the second works more on the biceps, while both work the upper back. Back-hand pull ups are also commonly known as chin-ups. Widening the grip will work the lats harder, and narrowing it will exercise the arm muscles more.

2. Bent-Over Rows

A bent-over row is done with the back bent and leaning forward. It is a repetition where a weight is lifted with the arm starting straight down, holing the weight in an overhand position. The weight is then lifted to chest height and lowered back down. This can be done using one arm at a time, or with both working together.

Biceps

1. Curls


A curl is a simple isolation exercise for the biceps where the weight is held with the hand facing upward. It can be done standing or seated, with one or both arms working. When the weight is lifted, the elbow should be the only joint in motion.
The preacher curl is a variation on the standard form, where the elbows rest on an inclined bench placed in front of the trainer. This helps stabilize the movement.
The hands face downward in the reverse curl, and hold the dumbbells vertically in the hammer curl.
Sitting on an inclined bench can generate more resistance and make for a more intense workout.



Workout 3: (Legs and Abs)

Barbell Squat


1 light warm up set of 10 reps
1 medium weight warm up set of 10 reps
2 heavier sets of 10 reps

Leg Extension


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Lying Leg Curls


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Standing Calve Raise Machine


1 light warm up set of 15 reps
2 heavier sets of 15 reps

Decline Bench Sit Ups


3 sets of as many reps as you can do

Leg Raises


3 sets of as many reps as you can do


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