4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

4 Day Bodybuilding Workout Plan

Here is a sample three day workout.

4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan

Day 1 - Back, Chest, and Abs

Do three sets of 12-15 reps each.

- Bent over barbell row

- Stiff legged barbell dead lift

- Barbell bench press

- Incline dumbbell press

- Dumbbell flies

- Crunches

Day 2 - Legs and Shoulders

Do three sets of 12-15 reps each.

- Barbell squat

- Seated calf raise

- Front dumbbell raise

- Side lateral raise

- Upright barbell row

- Lunges

- Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

- Barbell curl

- Incline dumbbell curl

- Lying triceps press

- Barbell triceps extension

- Front dumbbell raise

- Dumbbell hammer curls

- Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

There are a number of possible accidents and injuries that can occur during weight lifting and training. These can range from simple aches and pains to more serious injuries, and on extremely rare occasions, death. We are going to focus on the most common accidents that are associated with weight lifting as these are the ones you may be most likely to experience.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Whilst most accidents occur to the muscles and tissue, there are a few common injuries known to occur to your joints. For example, the rotator cuff, which is the four muscles that operate together to rotate the shoulder, often suffers injury. This injury is prevalent amongst those that use a bench press as they do not spend the equivalent amount of time rotating the arm in the opposite direction. This can be prevented by simple stretches or exercises using the arm. A well known injury in many sports is elbow aggravation, known as tennis elbow. In weightlifting, this is usually caused by direct tricep work, but whilst this might bring it on, it could reveal an underlying problem. The best way to recover from an injury like this is simply to rest. Perhaps the most common joint to suffer an accident is the knee. There are various different injuries that can occur with the knee during weight lifting so it is best to seek professional advice if this occurs.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Another accident that may occur during weight lifting is back problems. Like knee injuries, there a numerous possible causes for such an accident, and again it is best to seek professional advice if this occurs. It is also advisable to stop what you are doing as this could potentially be a serious problem, and carrying on with your weight lifting session could have long term effects. This is also the case if you feel that you may have torn a muscle. In order to prevent causing a serious or potentially long-term problem, it is advisable to stop what you are doing and seek help.

Two of the most common accidents likely to occur whilst weight lifting are sprains and strains. Whilst both are similar with regards to symptoms and treatment, they are two entirely different injuries. A strain is a tear of a tendon caused by twisting or pulling, often as a result of bad posture or repetition of an activity. This can be prevented by increased muscle flexibility and strengthening. A sprain is a tear of a ligament caused by stretching. This is common amongst ankle joints, caused by running or landing on an uneven or unstable surface. The chances of such an injury occurring are increased if it has happened before and the injury has not fully rehabilitated, or if the muscle is weak.

Symptoms that you will feel in your muscles if suffering from one of these injuries are muscle spasm, pain, weakness and cramping. You may also experience localized swelling and partial loss of muscle function. When treating a strain or sprain, at least in the short term, it is important to remember the term RICE - Rest, Ice, Compression and Elevation. Increasingly, the term HIRICE is being used, with Hydration and Ibuprofen being added. Depending on the severity of the injury, physical therapy or surgical care may be required to fully recover.

Whilst there are numerous different accidents and injuries that may occur while weight lifting, most can be avoided. Make sure that you warm up before beginning a session, and take the time to cool down after any workout. Also, make sure that you don't push your self too far and overload, particularly when using weights, as you could cause permanent and serious damage to your muscles. By showing common sense and taking your time you should avoid most of the accidents that weight lifters sustain.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Bodybuilding Motivation: Shoulders and Triceps

Video Clips. Duration : 2.98 Mins.

Bodybuilding Motivation: Shoulders and Triceps

The Workout: 3 sets behind the neck barbell press 3 sets leaning side lateral raises 3 sets reverse dbell flyes 3 sets tricep dbell kickbacks 3 sets underhan...

Bodybuilding Motivation: Shoulders and Triceps

Bodybuilding Motivation: Shoulders and Triceps

Bodybuilding Motivation: Shoulders and Triceps

Bodybuilding Motivation: Shoulders and Triceps

No URL Bodybuilding Motivation: Shoulders and Triceps

Gym Workout Bodybuilding Tips

Gym Workout Bodybuilding Tips
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Gym Workout Bodybuilding Tips

Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

Gym Workout Bodybuilding Tips

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.

Gym Workout Bodybuilding Tips
Gym Workout Bodybuilding Tips

All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a "warrior" high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.

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Jim O'Connor - Exercise Physiologist

Copyright (c) - Wellness Word, LLC

9461 Charleville Blvd. #312

Beverly Hills, CA 90212

1-866-935-5967

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The Workout: 3 sets behind the neck barbell press 3 sets leaning side lateral raises 3 sets reverse dbell flyes 3 sets tricep dbell kickbacks 3 sets underhan...

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