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 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 - Lower Body:
Exercises consist of squats, 45 degree leg press, romanian deadlifts, leg curls, smith machine standing calf raise, seated calf raises. I like to warm up with 2 to 3 sets of 12 to 15 reps of light squats before upping the resistance. Then begin with 3 to 4 sets of squats, 6 to 8 reps. Perform 45 degree leg press after that, 2 to 3 sets for 10 to 12 reps. Continue through the list as outlined. For every other exercise you will change the number of sets and reps that you do. So for squats, romanian deadlifts, smith machine standing calf raise you will perform 3 to 4 sets of 6 to 8 reps. For 45 degree leg press, leg curl and seated calf raise you will perform 2 to 3 sets of 10 to 12 reps. You can rest from 1 to 3 minutes between exercises.
Workout B - Lower Body:
Excercises consist of squats, 45 degree leg press, romanian deadlifts, step back lunge, smith machine standing calf raise, seated calf raise. I like to warm up with 2 to 3 sets of 12 to 15 reps of light squats before upping the resistance. Then begin with 2 to 3 sets of 10 to 12 reps for squats and all remaining exericses. You can rest 1 to 2 minutes in between sets.
This lower body body building routine should take 30 to 40 minutes to perform.
To see the upper body split routine click here: Upper Body Split. To learn more about an all encompassing, muscle building plan including full workout and diet plans click here now:Body Building Routines
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