Workout Schedules for Aggressive Bodybuilders
Professional bodybuilding workouts usually take 4-6 workout days, sometimes with only one day off. Beginning bodybuilders can start with three workout sessions a week, alternating workout days and rest days, but for aggressive bodybuilders, pushing the limit to 4-6 workout days is best. During these workout sessions, various techniques are employed such as drop sets, supersets, and forced repetitions, with the intention to “shock” the muscles into building mass. Average repetitions or reps are around 8-21, but can be as low as 3 (for beginners) and as high as 20 for aggressive bodybuilders.
To become a professional bodybuilder, you need to stick to a disciplined workout schedule. You should not skip workouts because of laziness or fatigue. You have to stress your muscles and be consistent so that they build mass more efficiently. 100% dedication is needed for your training to be as effective as possible. You also need to stick to your diet and sleep time. Having a huge, beautiful, sculpted body takes a lot of hard work but it is worth all the effort in the end. In other words, you have to be dedicated and committed in following for workout schedules.
For aspiring yet serious bodybuilders, a 5-week gym routine will give optimal results. What you should do is to target each major body part once each week, and depending on your goals, hit hard on what you want to develop most. In your workout schedule, you can devote, for example, Mondays to working your Chest and triceps, Tuesdays to working your back and triceps, Wednesdays to working your abs and doing Cardio, Thursdays to working your legs, and Fridays to working your shoulders and biceps or triceps superset. Here’s an example of a good daily workout schedule:
Mondays (Chest and Triceps): You can work out your chest by doing 4 sets of Incline dumbbell press (with repetitions of 15, 12, 10, and 8 respectively), 4 sets of Flatbench barbell press (12, 10, 10, and 8 reps), 3 sets of Incline dumbbell flies (12, 10, and 8 reps), and 2 sets of Cable crossovers (15 and 12 reps). To work out your triceps, you can do 4 sets of Pushdowns (15, 12, 10, and 8 reps), 3 sets of Bent-over cable extensions with a rope (15, 12, and 10 reps), and 3 sets of Dumbbell kickbacks (15, 12, and 10 reps).
Tuesdays (Back and biceps): To work your back, you can do 4 sets of Lat machine pulldowns to the front (15, 12, 10, and 8 reps), 4 sets of Close grip pulldowns to the front (15, 12, 10, and 8 reps), 4 sets of Seated cable rows (15, 12, 10, and 8 reps), and 3 sets of Hyper-extensions (18, 18, and 18 reps). To work your biceps, you can do 4 sets of Incline dumbbell curls (15, 12, 12, and 10 reps), and 4 sets of Standing barbell curls (15, 10, 8, and 6 reps).
Wednesdays (Cardio and abs): For cardio workouts, you can run for 30 minutes in the treadmill or use a bike or a Stairmaster. To work your abs, you can do 3 sets of Crunches (with 50, 50, and 50 reps) and 3 sets of Leg raises (25, 20, 20 reps).
Thursdays (Legs): To work your legs, do 5 sets of Squats (15, 15, 12, 10, and 8 reps), 4 sets of Leg extensions (15, 12, 12, and 10 reps), 4 sets of Lunges (15, 12, 10, and 10 reps), 4 sets of Leg curls for hamstrings (15, 12, 12, and 10 reps), and 4 sets of Standing calf raises (18, 18, 15, and 12 reps).
Fridays (Shoulders and biceps or triceps superset): To work your shoulders, do 4 sets of Barbell press behind the neck (15, 12, 10, and 8 reps), 4 sets of Standing side laterals (15, 12, 12, and 10 reps), 3 sets of Upright rows with barbell (12, 12, and 10 reps), 4 sets of Seated bent over dumbbell laterals (15, 15, 12, and 12 reps). To work your biceps or triceps superset, do 4 sets of Tricep pushdowns with barbell curls (15, 12, 12, and 10 reps) and 3 sets of Seated dumbbell extension with dumbbell hammer curls (15, 12, 2, and 10 reps).
Consultation with professionals is a good option for aggressive bodybuilders who want to make their workout schedules more effective.
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