Body building routines come in all shapes and sizes. There are routines designed to accomplish all of your weight lifting goals. Most have common themes such as building muscle, increasing strength and burning fat. This two part article addresses a split routine for your upper and lower body. Some experience with weight lifting is helpful if you are going to perform this routine. This is not for beginners.
This routine is designed to be performed over a 4 day period. It is split into two different upper body workouts and two different lower body workouts. You can mix and match the different workouts week to week to provide stimulation to your muscles and prevent accommodation.
Workout A - Upper Body:
Exercises consist of barbell row, reverse grip pulldown, bench press, incline bench press, tricep dips, and preacher curls. I like to warm up with 2 to 3 sets of 12 to 15 reps of barbell rows. Then perform 3 to 4 sets of 6 to 8 reps. After that move to reverse grip pulldowns for 2 to 3 sets of 10 to 12 reps. Moving on to bench press perform 2 sets of 12 to 15 for warm ups. Then 3 to 4 sets of 6 to 8 reps. Incline bench press 2 to 3 sets of 10 to 12 reps. Dips and preacher curls can be performed at 1 to 2 sets of 10 to 12 reps. You can rest from 1 to 3 minutes between sets.
This upper body body building routine should take between 35 and 50 minutes to perform.
Workout B - Upper Body
Exercises consist of pull ups, one arm dumbbell row, bench press, incline bench press, lying tricep extension, and incline dumbbell curls. I like to warm up with 2 to 3 sets of pull ups done to failure with 2 to 3 minute rest in between. Then perform 2 to 3 sets of 10 to 12 reps of one arm dumbbell rows. 1 to 2 minute rest. Do 2 sets of warm up bench press at 12 to 15 reps followed by 2 to 3 sets of 10 to 12 reps. Incline bench press for 2 to 3 sets of 10 to 12 reps. Finish your last two exercises - lying tricep extensions and incline dumbbell curls for 1 to 2 sets of 10 to 12 reps. You can rest from 1 to 3 minutes between sets.
This workout B upper body has less volume and intensity than workout A and should take an estimated 30 to 40 minutes to perform.
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