Men's Bodybuilding Routine

I'm going to share with you one of my first bodybuilding routines that I used with great success. This example is simply a week, but for any long-term success this needs to be applied for months on a regular basis.
All exercises should be performed for 3 sets of 6-8 reps.
Monday: Chest, Triceps and Shoulders

• Bench Press - Works the chest, triceps and shoulders.
• DB Flies - Works the chest area.
• Skull Crushers - Works the triceps.
• DB Shoulder Press - Works the upper chest and shoulders.

Wednesday: Legs, Calves and Abs

• Squats - Works the entire lower body.
• Deadlifts - Works most of the back and hamstrings.
• Standing Calves Press - Works the calves area.
• Weighted Crunches - Works the core and abdominal muscles. Try doing a regular crunch while holding onto a weight, such as a dumbbell or medicine ball.

Friday: Back, Biceps and Traps

• Bent Over Rows - Works the back and biceps.
• Lat Pull Downs - Works the lat muscles on the back.
• DB Bicep Curls - Works the biceps and forearm muscles.
• DB Shrugs - Works the traps and shoulders.

These are personal bodybuilding routines for a week. Try this out for a few weeks and see how the results are. Remember, be consistent with your diet and after so many weeks, and switch up the exercises to shock your muscles. This will yield long-term muscle hypertrophy and success. Lastly, remember the effect of skipping a workout. You will never get it back. It is a lost potential to build muscle and you will lose it forever. Never miss a workout.

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