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10 Steps Ultimate Bodybuilding + Workout Schedule

If you want to stand any chance of achieving the body of your dreams, you have to be willing to work hard for it. Toiling in the gym day in, day out is something that many people find difficult to sustain, but if you really want to improve your body, then it is an absolute must!

What many people overlook, however, is that hard work alone won't get you there. You will also need to train in the right way so that you get the most out of your training hours. 

However, for this, you need to know what an effective workout looks like. I will give you this knowledge in this article. I explain to you which exercises are indispensable in a good workout, and what kind of schedule you have to stick to to be successful. This workout looks like this:

  1. push-ups
  2. pull-ups
  3. standing squats
  4. Shoulder side raises
  5. Triceps dips
  6. Single-arm dumbbell rows
  7. tire flips
  8. lunges
  9. burpees
  10. Janda sit-ups

You can perform these exercises at home or in the gym. Don't forget that a warm-up is very important, just like a cool down after training. In addition, it is also important to stretch well before and after exercise, because this prevents acidification and shortening of your muscles. I won't go into this further (you'll find that out soon enough via Google).

body strength workout schedule

Step 1: Push-ups

We start the workout with an exercise that everyone will be familiar with; even people who have never been to the gym: the push-up. Push-ups are used for centuries to train chest musclesshoulder musclesabdominalsbiceps, and triceps. It's a very versatile exercise, so it's so popular for good reason.

“You don't keep doing an exercise for ages if it doesn't work well.”

You probably think you already know exactly how a push-up works. However, I will explain it briefly, because the effectiveness of each exercise stands or falls with the right technique

For example, something many men often do wrong is the position of their arms. Many men do push-ups with their hands shoulder-width apart. That's fine for beginners, but if you really want to train effectively, you need to position yourself slightly lower, slightly above your chest.

Furthermore, you will indeed know how a push-up works: you lean on your arms and the tips of your feet while keeping your body as straight as possible. Then let yourself sink to almost touching the floor with your chest (still with a straight body). Then push yourself back into the starting position with your arms. Do 2 sets of this exercise, each consisting of 12 reps.

Step 2: Pull-Ups

The second exercise is also one that you are probably familiar with. There is also a good reason for its popularity with this exercise. Pull-ups are particularly effective for training (especially) your arm muscles and your back

A pull-up is similar to another exercise, the chin-up, but the difference is in the position of your hands. With a pull-up, your palms face outward, with a chin-up, they face your face (and your hands are closer together).

“If everyone knows a certain exercise, there's probably a good reason for it.”

To do a pull-up, look for a bar that can support your weight. Then hang on to this, with your palms facing out. Your hands should be quite far apart, at least beyond shoulder width. First, you let your body hang completely, and then you pull yourself up. Try to pull yourself up until your chin is above your hands. Do 2 sets of 6-8 reps (reps).

Step 3: Standing Squats

We're moving on to an exercise that may not look too difficult, but should nevertheless not be missing from your workout: the standing squat. I am talking about a variant without weights, which you can therefore easily perform anywhere. The great thing about squats is that they work almost every muscle group in your body.

“An exercise doesn't have to look difficult to be highly effective.”

Make sure you're standing upright, with your feet apart (a little further than your hips) and slightly outward. Make sure that your back is not bulging, which can damage your vertebrae. 

Then keep your arms straight ahead, while also looking ahead (especially don't twist your neck, that can cause injuries). Zak then as far as you can, preferably to a 90-degree angle between your thigh and lower leg. Do 2 sets of 14 reps of this exercise.

Step 4: Shoulder side raises

The shoulder side raises, also sometimes called the lateral shoulder raise, is an exercise that is particularly suitable for training your shoulder muscles. For this exercise, you will need two weights, one for each hand. 

These can of course just be dumbbells, but any object of any weight is perfectly suitable. It is important that both weights are the same weight, otherwise, you will get irregular muscle growth and you will become asymmetrical.

“For a beautiful body, it is essential that you train both halves of your body equally hard.”

The starting position for this exercise is quite simple: you stand up straight, with your feet hip-width apart. Make sure your knees are a little bent. Then lift your arms until they are stretched out to the sides

Make sure your arms are parallel to the floor, so at shoulder height. Hold for a second, then lower your arms back down. Do 2 sets of this, consisting of 10 reps.

Step 5: Triceps Dips

As the name suggests, triceps dips are especially suitable for training your triceps. This exercise is relatively injury prone, especially if you sink so low that you can't get yourself up. So if you are a beginner in dips, I advise you not to sink too deep until you have mastered this exercise a bit better.

“Pushing yourself too hard can lead to you being unable to train at all for weeks.”

For this exercise, you will need something to lean on with your arms. It has to be something that doesn't just fall over, and is, therefore, a bit heavy. A heavy box or crate is therefore ideal for this. 

Then you lean on this object with your arms stretched out, with your body stretched out. You keep your feet a lot further. Your body should actually form a kind of bridge, then you are doing it right.

Then lower yourself down by bending your arms. Your feet are the only part of your body that should touch the ground, the rest you are suspended in the air

However, if you are a beginner who has difficulty with the exercise, you may also sit down. When you've sunk as low as you can handle right now, push yourself back up by straightening your arms. Do 2 sets of 10 reps of this exercise.

Step 6: Single-Arm Dumbbell Rows

The single-arm dumbbell row is an exercise that is especially suitable for training your arm muscles. This exercise is quite simple, but you do need a tool for it. In the gym, you would do this exercise on a bench, but at home, you can of course also do this exercise on the edge of your bed. You also need a weight.

“The exercises with the most complicated names are sometimes the simplest.”

Then place your left knee on the bench while holding a weight in your right hand. Also, your left hand, place on the bench. Make sure to keep your left arm straight and your back straight. Then you will lift the weight. Do 1 set of 10 reps of this exercise with one hand, and then do 1 more set with the other hand.

Step 7: Tire Flips

This exercise may be the least accessible of all the exercises in this article, as you will need a tractor tire (or a similar-sized tire). Not everyone will have them at home (or have space for them), but if you do manage to get one, this is a very effective exercise. With tire flips, you train almost your entire body.

“Besides being effective, tire flips also just look really cool!”

To perform a tire flip, first, place the tire flat on the ground. Then grab the bottom with your hands, with your chest against the profile of the tire. Then you will lift the belt. The tension should be on your arms, your legs, and your lower back muscles

Then put the belt upright and push it over. Pay attention to your feet, because such a tire is heavy. Prevent injuries by keeping your back straight and lifting your legs as much as possible. Do 2 sets of 6 tire flips for this exercise.

Step 8: Lunges

Just to go back to a more well-known and accessible exercise, let's now talk about lunges. This exercise used to be known as the lunge pass. Lunges are great for training your glutes and quadriceps. In addition, by doing lunges you also train your balance, something that will undoubtedly come in handy in other exercises. If you want to make this exercise even more effective, you can also perform it with weights in your hands.

“Again, the most difficult exercises are not necessarily the best!”

Your starting position is as follows: you are standing upright, with your arms at your sides. Then put your right leg forward (about half a meter ). Both your front and back legs should now be at a 90-degree angle. After a few seconds, return to your starting position and repeat the exercise with your other leg. Do 2 sets of 12 reps of this exercise.

Step 9: Burpees

One exercise that has become popular a bit more recently is the burpee. Especially with Crossfit, this exercise is indispensable, but it is also very suitable as an addition to your daily workout. This exercise is ideal for improving your fitness

Burpees were developed in the US military to test the fitness and condition of soldiers.

“If a drill is good enough for one of the best trained armies on the planet, it's good enough for you.”

First, you stand up straight, and then you bend your knees. Then place your hands shoulder-width apart and place your feet back, so that your body is straight. From this exercise, you perform a push-up

Then bring your legs back towards your arms, until you are in a kind of squat position, and jump up. Keep your hands stretched out in the air. Do 2 sets of this exercise, consisting of 12 reps.

Step 10: Janda Sit Ups

The sit-up is an exercise you are probably familiar with, but I'm not talking about a regular sit-up here. The Janda sit-up is a variant of the sit-up created by the Czech Dr. Vladimir Janda because he saw that far too many people perform the sit-up incorrectly. The Janda sit-up guarantees that you train the abs effectively.

First of all, you lie on the floor for a Janda sit-up, as you would with a normal sit-up. Next, bend your knees until they form a 90-degree angle

Make sure your feet stay flat on the floor. If you want to make sure you're not doing it wrong, have someone hold your ankles during the exercise. Then place your arms on your chest in a crossed position. From this position, you will lift your upper body, as you would with a normal sit-up. Do 2 sets of 15 reps

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