To start off, I will take the arms. The arms are split into 3 areas. The Biceps, the Triceps and the Forearms. I will start with the biceps. The main exercises for the biceps are curls. I would use standing and sitting curls to start off with. The triceps are the biggest muscle in the arm and one of the least-worked muscles in the body. I love to work the triceps because when well developed it looks really good with many cuts and the muscle just bulges out. Anyway the best exercises for the triceps are the triceps push-downs and lying extensions. Also dips are a good triceps exercise and work the chest well. For the forearms the best exercises are wrist curls.
For me, shoulders are the most difficult muscle to train. Exercises for the shoulders put a lot of strain on you back. The best exercises are shoulder presses and shrugs. When doing shrugs, use a heavy weight and that will get your shoulders packing on the muscle.
The chest is the most worked, focused-on and favorite muscle for nearly all bodybuilders. The chest is split into higher and lower chest. The bench press is the best exercise, however there are variations: a flat bench press, the incline and decline. These work the upper and lower chest areas. Another great exercise for the chest is the flyes. These can be done with the machine or on a bench with dumbbells.
The Back is the biggest muscle of the body, and is separated into upper and lower and then the sides. For the upper part of the back, lateral pull downs with wide grip work well. Seated pulley rows are a good exercise for the upper back. For the lower back, the superman stretch is good. To perform this lie down on your stomach with hands and legs stretched straight. The raise your arms up with your lower back as far as you can and hold for a second. Return to the floor and that is 1 rep. The reverse extension is a good lower back exercise. For the sides of the back to get the V shape, good exercises are chin-ups and pull downs. Both underhand grip.
The legs are a great-looking body part once well developed. Squats are definitely the best exercise for the legs. Any bodybuilder will tell you that. Squats are for the whole leg. The legs have 3 different muscles. Quads, Hams and Calves. For the quads we have squats and also leg extentions. For the hams, the best exercises are leg curls and stiff-legged deadlifts. And for the calves are calf raises, both standing and sitting.
And finally ...
Abs are definitely the muscle which most beginners struggle with. Abs are developed by squeezing the muscle. To see your abs you need a low body fat. However abs take a long time to develop and my best gains came from crunches, pelvic tilts and side bends. With these 3 exercises you hit all 3 areas of the abs. Crunches hit the upper abs. The pelvic tilts hit the lower abs and the side bends hit the obliques which are the side abs. The side bends can be performed in 2 different ways.
- 1. Standing with a dumbbell in one hand then lowering it to your knee's and
- 2. Lay on a bench in crunch position with arms at your sides. Then tilt one way until your hand reaches around your knee and you feel a squeeze then hold for a second, and then return. That is 1 rep.
Standing Curls 8-12 reps
Sitting Curls 8-12 reps
Push Downs 8-12 reps
Lying Extension 8-12 reps
Shoulder Press 8-12 reps
Shrugs 8-12 reps
(incline & decline) 8-12 reps
Flies 8-12 reps
Lateral Pull-Downs 8-12 reps
Seated Pulley Rows 8-12 reps
Superman Stretch 8-12 reps
Reverse Extensions 8-12 reps
Chins 12-15 reps
Pull Downs 10-12 reps
Leg Curls 10-12 reps
Stiff Legged Deadlifts 10-12 reps
Squats 10-15 reps
Leg Extensions 10-12 reps
(standing & Sitting) 12-15 reps
Crunches 15-20 reps
Pelvic Tilts 15-20 reps
Side Bends 15-20 reps
With all this information you can now make a program. I definitely recommend working each body part once a week. So here is a 4-day split.
- Day 1: Biceps, Back and Abs
- Day 2: Hams, Shoulders and Abs
- Day 3: Quads, Forearms and Calves
- Day 4: Triceps and Chest and Abs
Keep it natural guys and good luck!