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Sample Bodybuilding Gym Workout Routine (2-day-split)

Dumbbell Supination Curls

"I achieved physique success by following the workouts featured in Gym Workouts: Maps to Success. Gym Workouts: Maps to Success is a no-nonsense handbook to training correctly! "
Natural Bodybuilding Champ (pictured).

Below is a sample bodybuilding gym workout from the Gym Professor resource book...

2- Day Split Bodybuilding Gym Workouts Routine

Sample Gym Routine - Bodybuilding 1
Weeks - 1 to 6

Training Days - Weights 4 Times a Week (i.e. Monday & Thursday Workout A, Tuesday & Friday Workout B).
Cardio 2 Times a Week (i.e. Wednesday & Saturday).

Working Sets - 4 (2 mins. rest between sets)
Repetitions - 12 to 8
Percentage of 1 RM (if applicable) - 70 to 85%

 

Bodybuilding 1st Day - Gym Workout A:

WORKOUT A
No.
EXERCISE
TARGET AREA
1
Incline Dumbbell Flyes
Pectoralis Major - Clavicular Fibres (Upper Chest)
2
Flat Bench Press
Pectoralis Major (Chest)
3
Superset Straight-Arm Pulldonws & Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
4
Seated Rows
Latissimus Dorsi (Back)
5
Superset Barbell Curls & Narrow-Grip Bench Press
Biceps & Triceps (Arm)
6
Ab Machine
Rectus Abdominis (Stomach)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

 

Bodybuilding 2nd Day - Gym Workout B:

WORKOUT B
No.
EXERCISE
TARGET AREA
1
Leg Extensions
Quadriceps (Thighs)
2
Squats
Quadriceps (Thighs)
3
Seated Leg Curl
Hamstrings (Leg Bicep)
4
Wide-Grip Upright Row (Smith Machine)
Deltoids & Trapezius (Shoulders & Traps)
5
Superset Lateral Dumbbell Raises with Dumbbell Shoulder Press
Deltoids (Shoulders)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

 

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