Routine for bodybuilders

The routine for bodybuilders must include different routines to avoid overloading the muscles and thus avoid injuries. Diet is also a determining factor to achieve the desired goal.

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If you do bodybuilding, or want to delve into this practice, we bring you what you should know about it. We also share with you a routine for bodybuilders that you should keep in mind at all times.

What is bodybuilding?

The body has a wide possibility of being molded to pleasure. The interest in marking and significantly increasing the body’s muscles is called bodybuilding.

Although it is considered by many people as a sport, as the word expresses, it is a culture or way of life, since it requires a lot of dedication.

Bodybuilding is a physical activity that consists in increasing the muscle mass of the body with aesthetic objectives , which will be exhibited in front of a jury. To achieve the desired symmetry there are many aspects that must be taken into account:

Training of course

If you want to venture into this lifestyle, you need to keep in mind that you should not force the body too much ; Therefore, it should be started properly, taking into account the conditions of your body.

It is recommended that before starting the routine for bodybuilders, you have a check-up with a doctor to rule out any type of health problem.

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A proper bodybuilder routine

Hip exercises

When you start, it is appropriate that you set realistic goals and fill yourself with patience, it will be a gradual process.

Every routine for bodybuilders begins with proper warming . The first thing is aerobic exercises: bike, treadmill or jump rope, for ten or fifteen minutes.

Once you have the body in tune for the routine, it is important that you remember that bodybuilding pursues symmetry in the body. Therefore, you must do an integral work of the whole body , although individually or concentrated in muscle groups.

The following routine for bodybuilders can be done with an intermediate day of rest :


To warm up, start with 2 sets of 15 repetitions without added weight.

Then, with the right position, add weight and do 3 varied sets: one of 12, the next of 10 and the last of 8 repetitions.

It is essential that you take a break between sets of 1 or 2 minutes, to reduce the risk of injury.

  1. Pectorals
  2. Bodybuilding training
  3. It should start with 2 sets of 12 with light weight.
  4. Then, increase the weight and proceed with 3 sets of 8 or 10 repetitions each .
  5. You should also take 1 or 2 minutes of rest between sets. With this routine it will be enough in this regard.

Triceps, shoulders and back

  • Extensions behind the head ( triceps ):
  • Start with 2 sets of 12 repetitions with little weight on the dumbbells.
  • Then, with greater weight, we will do another 3 sets of 12 repetitions, with 1 or 2 minute rest between series and series.
  • Military press with bar ( shoulders ): In the same way as the flat bench press.
  • Oars ( back ): Same as the previous two exercises.
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Abs and calves

Trunk lift ( abdominal ) : perform 3 sets of 12 repetitions, with 1 or 2 minutes rest between sets.

Heel lift (calves): for this exercise, you should place yourself on a platform; holding you with the toes. You must do 2 sets of 20 repetitions each, also with rest between exercises.

It is not recommended that these exercises be performed in a row, it would be best to rest a little in between. It is advisable to do this routine for bodybuilders three times a week or not work the same muscle group two days in a row .

If the activity was performed properly, pain will be felt due to the accumulation of lactic acid .

There are several factors that you must take into account, one of them is of course rest, and the progressive increase in weight used in training; but food is also very important.

8 carbohydrate foods

To achieve the desired results with the routine for bodybuilders, it is necessary to consume a diet rich in carbohydrates: rice , pasta, eggs, cereals, potatoes … These will give you the energy needed for training.

Likewise, it is convenient to consume proteins, which will favor the increase of muscles.

It is also important that you make modifications to the routines to avoid excessive fatigue or the work of only certain muscle groups. After three months of this routine or similar routines, you will notice important changes in your body.