A perfect body building routine is one, which comprises of such exercises and workouts, which can work all the muscle groups in your body, as well as provide adequate cardio exercises to make your cardiovascular system perform even more efficiently.
When you design a body building routine for yourself, you need to do so in consultation with a fitness expert, so that you come up with a perfect routine, considering your age, present state of health, and your fitness goals. It is always advisable to stick to a customized body building routine, rather than going for just any commonly followed routine because it may result in serious injuries or not get you the desired fitness results.
Start your workouts by warming up for 5-10 minutes. You can include low-intensity movements, such as walking or jogging. Follow this up with about 20 minutes of cardio exercises. You can include brisk walking, jogging, cycling, jumping ropes or swimming. You must follow this up with about 10-15 minutes of stretches to improve muscular flexibility.
You must undertake compound movement exercises (like squats, bench press, dead-lifts, barbell bent over rowing, standing barbell curls, close grip bench press or military press) because these exercises involve not only the main target muscle fibers, but instead, strengthen and workout the related supporting muscle fibers as well.
In case you are a beginner, it would be ideal, if you can perform about 8-12 reps in each set. You can take 1-2 minutes of rest in between two consecutive sets. Learn to use the correct form and technique to perform each exercise so that you stay injury-free. Gradually, as you become accustomed to this particular body building routine, you should start using progressive resistance to shock your muscles and encourage them to go into a constant growth phase. You can intensify your workouts by increasing the reps count per set or by increasing the weight load used for performing those exercises.
Some Sample Body Building Routines
? Focus on your shoulder muscles (deltoids) and your arms (triceps) on day 1
? Focus on your back muscles (such as the latissimus dorsi and Trapezius muscles) on day 2
? Take an off and rest on day 3
? Focus on your leg muscles and your forearm muscles on day 4
? Focus on your chest muscles and your biceps on day 5
? Take an off and rest on days 6 and 7
Conclude your workout schedule with about 5-10 minutes of cooling exercises to complete your workout schedule. You can include exercises such as walking or slow jogging. Cooling exercises aid in bringing back your normal heart beat and in eradicating the toxic wastes produced during the exercises and workouts.
Each person’s abilities are different and therefore, it is best to follow such a body building routine, which has been specifically designed to suit your needs. Your body building routine must be supported by the right kind of diet and supplementation and ample rest to allow the muscle tissues to get repaired and recover from the strain of the exercises.
It is enough if you can workout for 3-4 days in a week and take rest for the rest of the days. Fitness experts recommend 2 days of complete rest to the muscle group that has been worked, so as to allow maximum recovery to the sore muscle tissues.