body building workout

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BodySpace is the world's largest social fitness network. On it, you'll find regular people who have changed their lives, the industry's top experts, and even your favorite physique competitors. Each of them is ready, willing, and able to help you reach your goals and become your best self. Everyone you want to connect with is eager to help you build your dream physique. The following nine athletes and fitness enthusiasts have gathered some of their favorite workouts for your use. They're here to share their favorite training sessions, tips, and tricks so you can take them to the gym, take advantage, and mold them into your own program. The information and motivation they so readily share is just a tiny taste of the information you can find on BodySpace! Chad has been a BodySpace member since March 2008. Since then, he's built a huge following and is one of BodySpace's most inspirational members. Although he has a great overall physique, his arms stand out. Here's how he built them. Program Notes Warm-up set 1 Use 50% of your 6-rep maximum. Perform 8-10 reps, but don't go to failure! Your aim here is strictly to warm up the muscles and joints. Warm- up set 2 Use about 75% of your 6-rep maximum. Perform 4-6 reps. Again, don't work to failure. Working set Use 100% of your 6-rep maximum. Push yourself to complete muscle failure. It should take about 3 seconds to complete the positive portion (raising the bar) of each rep and 4 seconds to complete the negative portion (lowering the bar) of each rep. Your sixth rep should be extremely hard to complete. Once you finish that sixth rep and there is no conceivable way to produce one more full-range repetition, perform three partial repetitions by lowering the bar from the contracted position—only about 3-4 inches—and then going back up into the contracted position. After finishing your third partial rep, hold the bar into the fully contracted position for as long as you can. Fight the resistance until you're unable to any longer, and then resist the bar as it slowly descends into the starting position. If you feel like you can do another set, then you did it wrong! 2 warm-up sets and 1 working set per exercise. Spider Curl 1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps Use a barbell and the flat, 90-degree side of the preacher bench. Don't go for an EZ bar because it causes the hands to be more pronated, which reduces the contraction of the biceps muscle. Reverse Barbell Preacher Curls 1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps Use the EZ bar for this exercise because your aim here will be to target the brachialis—the top part of the forearm connecting to the biceps—which will push the biceps up to make them appear larger. Cable Rope Overhead Triceps Extension 1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps Chad likes this exercise because it places constant tension on all three heads of the triceps throughout the entire range of motion. Dips - Triceps Version (Weighted) 1 warm-up set of 8-10 reps, 1 warm-up set of 4-6 reps, 1 working set to failure in 6 reps Before beginning your triceps workout, have your weight harness set and ready to go by the dip station so you can move directly from your set of triceps cable extensions to the weighted dips without rest. Popps looks pretty good for 60. Heck, who are we kidding? There are guys a third his age who would love to look like him. He first joined BodySpace in 2006 and has since become a mainstay in the fitness world. Want to learn how oldsuperman built his powerful pecs? Check this out. Incline Dumbbell Press 3 sets of 8-10 reps Neck Press 3 sets of 8-10 reps Dumbbell Bench Press 3 sets of 8-10 reps Incline Cable Flye FST-7 7 sets of 8-10 reps with 30 seconds rest between sets Workout Notes After each set, alternate between flexing and stretching. 60-90 sec rest on normal work sets. Stretch muscle before and after workout for 5 minutes. Keep weights heavy. Stay hydrated during workout. This Kentucky native has been inspiring both ladies and gentlemen since February 2009. She is every bit as strong as she looks, too. If you want to train like her, give this leg day workout a shot. Afterward, you may reconsider trying it again. Rest time: 1-2 minutes between sets Bicycling, Stationary 5-10 minutes Warm-up Pistol Squat 10 reps per leg Barbell Squat 5 sets of 10-12 reps Leg Press 4 sets of 12-15 reps Barbell Glute Bridge 3 sets of 10-12 reps (1-second pause at top of movement) Leg Extensions 4 sets of 15-20 reps (drop set on last set) Stiff-Legged Barbell Deadlift 4 sets of 10-12 reps Good Morning 3 sets of 12-15 reps Lying Leg Curls 3 sets of 12-15 reps (drop set on last set) Lunge 3 sets of 15 reps per leg Step Mill 15 minutes Focus on squeezing the glutes with each step. Cool down and stretch! This scientist from Utah has been a BodySpacer since 2010. His workouts are a little different than you may see in a typical training article. We'll let him share the details. "My favorite workout program is a marriage between Madcow 5x5 and Jim Wendler's 5-3-1. I work on the same intensity cycle as 5-3-1, but with Madcow lifts and hypertrophy focus on Fridays and Saturdays." The breakdown looks as follows: Jwethall Total Body Workout Dumbbell Bench Press 5 sets 6-8 reps Bent Over Two-Dumbbell Row 5 sets 6-8 reps Front Barbell Squat 5 sets 6-8 reps Triceps Pushdown 3 sets of 15-20 reps Dips - Triceps Version 3 sets of 12-15 reps Reverse Grip Triceps Pushdown 3 sets of 12-15 reps Preacher Curl (Plate-loaded) 3 sets of 12-15 reps Dumbbell Bicep Curl 3 sets of 10-12 reps Cardio I do 2-3 HIIT sessions on off days when I'm trying to lean down. This young lady has been a part of BodySpace since 2011. She has gained popularity quickly, and it's easy to see why. She has a physique that leaves many people 'mirin. Her back workout shows just how dedicated she is to reaching her goals. "The goal of this workout is to keep your heart rate up. So, there's no rest. I do zero cardio and am able to gain muscle and stay very lean." Superset Seated Cable Rows (Wide-grip) 4 pyramid sets of 12-15 reps Plank (Weighted) 4 dropsets to failure Superset Reverse Grip Bent-Over Rows 3 sets of 10-12 reps Hanging Pike 3 sets to failure Superset One-Arm Dumbbell Row 4 sets of 8-10 reps Crunches (Accordion) 4 sets of 20-30 reps Superset Barbell Shrug 4 pyramid sets of 12-15 reps Cable Crunch 4 sets of 20-30 reps Superset Pullups (Wide-grip) 4 sets to failure Pullups (Close-grip) 4 sets to failure Superset Hyperextensions (Back Extensions) 4 sets of 10-12 reps Straight-Arm Pulldown 4 sets of 12-15 reps Kristina Olson hasn't been a member for very long—she joined in August, 2013—but she's already made waves as a recent BodySpace Member of the Month. Now, she's looking to obtain IFBB pro status. Her workouts are unique because she supersets seemingly random muscle groups. Once you try this workout, though, you might have to implement her methodology for yourself. Dumbbell Walking Lunges Warm-up sets 2 sets of 10 reps Working sets 3 sets of 10 reps (increase weight each set) Superset Leg Extensions 4 sets of 10-12 reps Mountain Climbers 3 sets of 30 reps Superset Stiff-Legged Dumbbell Deadlift 4 sets of 15 reps Bench Dips 3 sets of 30 reps Superset One-Legged Cable Kickback 4 sets of 15 reps per leg Cable One Arm Tricep Extension 3 sets of 8-12 reps Superset Donkey Calf Raises 4 sets of 15 reps Triceps Pushdown 3 sets of 12-15 reps   Walking, Treadmill 30-45 minutes on incline This blonde beauty currently calls West Virginia home. A BodySpace member since August 2013, Baylee has just competed in her first show and has already qualified for NPC Nationals later this year. Try her awesome superset full-body blast! "My all-time favorite workout has to be this full-body superset session. I do it two or three days per week," Baylee says. "Make sure you bring your water bottle to the weight room because there's no time for a casual stroll to the water fountain! For this workout, tempo matters. During squats you'll count to two as you descend, bottom out for one second, and then count to two on your way back to standing." 8 Ashley Christy, Not only does Ashley have an insane physique, she's also one of BodySpace's most athletic members—and she's only 20 years old! A member since April of 2013, Christy is already a hugely inspirational part of the community. Check out this CrossFit-inspired workout. Try it if you dare! "My trainer made this "every two minute" workout for me and I love it because it works my whole body and requires lots of power and strength. I love going against the clock. The supersets I added to work on form, and muscle-ups are one of my favorite exercises." Every 2 Minutes For 12 Rounds Power Clean 2 reps at 70-75% max effort Box Jump 2 reps Medicine Ball Slam 5 reps Superset Muscle Up 3 sets of 4-5 reps Handstand Push-Ups 3 sets of 8-10 reps Superset Hyperextensions (Back Extensions) 3 sets of 12 reps Toes to Bar 3 sets of 10 reps 6 Fast Fat-Blasting Workouts! Not everyone has an hour to work out. HIIT your muscles hard with these short, intense workouts designed to burn maximum calories in minimum time! Recover, Grow, Repeat Think you get results from working yourself to death in the gym? It's time to focus your efforts on what you do outside of it. 5 Steps To Big Gains Hardgainer hell is no place for any serious lifter. Pack some quality mass on your skinny frame with these 5 get-big steps!

People don't typically think of throwing high-intensity cardio right in the middle of their weight training, but in my experience, it's a great way to work multiple athletic skills at the same time. In this rapid-fire no-rest workout, your cardiovascular endurance will be tested, expanded, and you will work on your strength, too. Each exercise, from pull-ups to planks, is meant to be all-out, no holds-barred. There's no rest between exercises and none between sets. Just keep moving. You can make it in 25 minutes! If you know me at all, you know I'm not lying when I say this is going to be a tough workout. But that's excuse to half-ass your warm-up. Since there is no rest in this workout, you'll need to have your blood pumping before you dive into the four rounds I've outlined below. I prefer to jump rope as a warm-up, because there's pretty much no better way to engage your entire body quickly and efficiently. Workouts like this are really about throwing your body a curveball. When you come off the cardio round and you go right into the shoulder-triceps-biceps round, your body is still trying to recover from the cardio. It'll be asking "what the hell?"—and don't be surprised if those words come out of your mouth, too. Go as hard as you can—in fact, harder than you think you can on the cardio rounds. It's just six exercises, 20 seconds each. You should be extremely winded when you're done with those rounds, but you'll get more out of those two minutes than anything you can do on a treadmill or Stepmill for 40 minutes or longer. Workouts like this are really about throwing your body a curveball. For the strength rounds, you will be tired, so check the weight you use. I want the body to be tired so it has to work harder on the dips and curls, recruiting more muscle and building real strength. Going to a high rep range—up to 30 reps in the first strength sets—pushes your muscles past where they're comfortable and floods them with blood, encouraging that full look everybody wants. When you get to the last round, your body is going to want to rest, stop, and sit down. That's not what you're going to do. If you don't have that same intensity, if you can't explode off the ground like you were in Round 2, that's OK. The most important thing is that you give it all you can for those 20 seconds, and then immediately move on. When you finish this workout, that power that you found in yourself can be applied to every other area of your life. 25-Minute Time-Saving workout Breakdown Round 1: Chest, Legs, Back Round 2: Cardio Round 3: Shoulders, Triceps, Biceps Round 4: Cardio Rope Jumping 5 minutes Perform one set of each movement, then move to the next one without rest. Perform three rounds of this circuit. Plyo Push-up 3 sets of 30, 20, 10 reps Burpee 3 sets of 30, 20, 10 reps Pullups 3 sets of 30, 20, 10 reps Perform one set of each movement, then move to the next one without rest. Perform three rounds of this circuit. Dumbbell Shoulder Press 3 sets of 30, 20, 10 reps Bench Dips 3 sets of 30, 20, 10 reps Dumbbell Bicep Curl 3 sets of 30, 20, 10 reps Ashley Conrad's 21-Day Clutch Cut I've trained celebrities like Bradley Cooper, Kate Hudson, and P. Diddy. My plan will help you get lean, mean, and cut beyond belief in only three weeks. Now that's clutch. Ashley Conrad's Fat-Burning, Muscle-Building Celebrity Circuit If you think circuit training is easy, think again. Ashley Conrad's hardcore circuit workout will challenge, redefine, and transform your body. Lights, Camera, Abs! 8 Moves To A Celebrity 8-Pack Like Bradley Cooper's