| When planning a bodybuilding routine, it's important to | | | | Friday - Legs |
| know the basics about the exercises. If you're not | | | | Saturday - REST DAY |
| careful, you might end up overtraining certain muscle | | | | Sample Weekly Routine 3: |
| groups, which may result in decreased muscle mass, | | | | Sunday - REST DAY |
| the exact opposite of what we're trying to do in a | | | | Monday - Chest and Biceps |
| bodybuilding routine. To avoid overtraining, you'll have to | | | | Tuesday - REST DAY |
| let the muscle groups you've worked out on a | | | | Wednesday - Legs and Shoulders |
| particular day to rest for at least 24 hours before | | | | Thursday - REST DAY |
| training them again. | | | | Friday - Triceps and Back |
| So how do you know which muscle groups to work in | | | | Saturday - REST DAY |
| one day? | | | | These samples show how you can mix and match |
| As a fact, most chest and shoulder exercises out | | | | your muscle groups into a weekly routine that works |
| there also works out the triceps. Similarly, almost all | | | | for you. You may take them and try them out for |
| back exercises also works out the biceps secondarily. | | | | yourself, but remember that you'll have to tweak your |
| That means it's okay to combine chest, shoulder, and | | | | routine until you find the one you find enjoyable and |
| tricep exercises on the same day, and biceps and | | | | works best for you. As you get more and more |
| back on another, to keep all your muscle groups safe | | | | familiar with the exercises, you'll have a better idea of |
| from overtraining. | | | | how you'd like your day at the gym to go. |
| Here are good examples of weekly bodybuilding | | | | As always, it's best to start every day at the gym with |
| routines that don't overtrain any of the muscle groups: | | | | some stretching and mild cardiovascular exercises |
| Sample Weekly Routine 1: | | | | (10-20 minutes on the treadmill or exercise bike, |
| Sunday - REST DAY | | | | sparring with a boxing partner (take your pick!). Doing |
| Monday - Chest and Triceps | | | | so will maximize muscle growth and protect against |
| Tuesday - REST DAY | | | | any accidental injury. |
| Wednesday - Back and Biceps | | | | It's also important to remember not to pig out on your |
| Thursday - REST DAY | | | | rest days, or it's just going to make it harder to shed |
| Friday - Shoulders and Legs | | | | the excess fat and make your bodybuilding efforts |
| Saturday - REST DAY | | | | more obvious. You can make your rest days an |
| Sample Weekly Routine 2: | | | | integral part of your bodybuilding routine by ensuring |
| Sunday - REST DAY | | | | you eat six small meals, getting enough sleep, and |
| Monday - Chest and Back | | | | drinking enough water. Rest days are also excellent |
| Tuesday - Shoulders | | | | chances to work on other types of exercise, such as |
| Wednesday - REST DAY | | | | those for flexibility. Yoga, as an example, is a great |
| Thursday - Biceps and Triceps | | | | way to beat stress and feel good about yourself. |