Best Professional Bodybuilder Workout

 Best Professional Bodybuilder Workout

To become a professional bodybuilder you need a professional workout. No more skipping workouts, meals and sleep time. Now it's just 100% dedication into your training.

What is the best professional bodybuilder workout? Be specific.

How do pro bodybuilder's workouts differ from the average man's workout?

The best professional bodybuilder workout usually is 4-6 workout days with one day off. They employ techniques such as supersets, drop sets, forced reps etc. to "shock" their muscles into new growth. Reps usually stay in the 8-12 range but can be as low as 3 or as high as 20 to stimulate new muscle growth.

The WorkoutNot Intended For The Faint Of Heart!

I personally think Arnold's routine is the best. Here is his routine. I know as you scroll down you are thinking, "He worked all these muscles groups 3 days a week?" Yes, he did. He actually did a routine called a 6-day dual split. EX: work chest and back Monday morning. Then work legs and forearms Monday afternoon.

Bench press 5 x 6-10

Flat bench flyes 5 x 6-10

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure

Dumbbell pullovers 5 x 10-12

Back:

Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Seated pulley rows 6 x 6-10

One-arm dumbbell rows 5 x 6-10

Straight-leg deadlifts 6 x 15

Legs:

Squats 6 x 8-12

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15

Calves:

Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-legged calf raises (holding dumbbells) 6x12

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wrist roller machine - to failure

Abs:

1 hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

print Click Here For A Printable Log Of Monday, Wednesday, Friday.

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Biceps:

Barbell curls 6 x 6-10

Seated dumbbell curls 6 x 6-10

Dumbbell concentration curls 6 x 6-10

Triceps:

Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10

French press (barbell) 6 x 6-10

One-arm triceps extensions (dumbbell) 6 x 6-10

Shoulders:

Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves:

Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-legged calf raises (holding dumbbells) 6x12

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wrist roller machine - to failure

Abs:

1 hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

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Things You Should Never Do Before Your Workout Session

Confused about what to eat, what not to eat, what to do and what not to do before you hit the gym? Here's a checklist of what you should avoid when working out becomes a part of your regular routine.

1. Avoid Consuming Too Much of Caffeine - Moderate level of stimulants can help enhance energy and focus, but too much can lead to nausea, anxiety and rapid heartbeat. Too much of caffeine is a diuretic and can result in dehydration, which decreases the workout performance. Many studies have also suggested that caffeine in coffee increases catecholamines, your stress hormones. The stress in return stimulates cortisol and increases insulin. Insulin increases inflammation thereby making you feel lousy.

Read More: Stop Stressing Now! It Can Make You Gain Weight 

2. Avoid Lack of Sleep or Oversleeping - Get the right amount of sleep. Lack of sleep or oversleeping causes body to become lethargic and this makes your energy output much lower than normal, thus making workout less effective.

If you plan to hit the gym early in the morning remember to have at least 1 hour gap between your sleep and gym. Also ensure you have gotten at least 7-8 hours of sleep. If not, then plan your gym routine in the evening or afternoon.

3. Eating Too Much or Snacking on Wrong Foods is a Strict No-No - Shubi Husain, Nutritionist, Founder and Managing Director of Health Sanctuary Pvt Ltd. says, "Eating too much of food, too close to your workout can cause stomach pain, cramps and nausea.  Always make sure to give yourself at least 2 hours break between your heavy meal and workout."

What should you eat before your workout?
 -  Cereal With Skimmed Milk
 -  Banana
 -  Oats
 -  Nuts
 -  Fruit Smoothies
 -  Deviled eggs
 -  Yogurt Parfait

What you should not eat before a workout?
 -  Fatty or fried foods
 -  Heavy meals like rice, chicken, beef, pulses




"What your body needs before and after a workout often depends upon your unique needs and preferences. A diet plan should be designed according to the intensity, length and type of workout you plan to do. Energy foods including bars, healthy drinks and easily digestible carbohydrates can help prevent the distracting symptom of hunger during workouts and keeps you from depleting your energy too quickly. One can include whole grain cereals, brown rice, whole grain crackers, nuts, fresh fruits, yogurt and egg white before a workout."

"Foods with lot of fats or fibre should be avoided as they are slow to digest and remain in the stomach for a long time. These foods can cause cramping or discomfort. Meat and heavy curries, fried and fried products, heavy desserts, cakes and pastries, processed foods and whole pulses should be avoided before your workout," says Shubi Hussain.

4. Ditch Stretching -  We have been told for many years that stretching before the workout is good for you. But is it? For a very long time "stretching" was thought to be a proper protocol for many health fanatics. But some recent studies and fitness instructors are questioning this practice. Stretching a "cold" muscle can lead to injuries such as pulls and strain and it can also decrease your strength.
Fitness Expert Tip: A bit of cardio warm-up before stretching will help prevent injuries.

5. If Stressed Out? Avoid Doing Workout - Did you know when you are in a state of stress your body releases high level of cortisol, which breaks down muscle tissue and encourages body fat storage? So try to avoid stressful situations, if at all possible, before heading to the gym.

Read More: Stop Stressing Now! It Can Make You Gain Weight 

6. Never Go Gyming on an Empty Stomach - Your body needs energy to be able to engage in exercises in an efficient and effective manner. When your stomach is empty, the body will not have the proper fuel for any movement.

Before you hit the gym take complex carbohydrates like fruits or a handful of nuts. Ideally you should aim to take anything an hour or 30 minutes before exercising.

7. Say No to Painkillers - Painkillers generally relax muscles, which can create a counter effect on the muscles and can hinder the exercise session. If you are in need of Pain medication, it will be good to skip the exercise regimen.



According to Shubi Hussain, one can do a light cardio or moderate paced walk while taking painkillers.  

8. Stay Away From Alcohol - You should keep away from drinking alcohol before your exercise regimen as drinking alcohol can lead to drowsiness, dehydration and lowering of blood vessels. Drinking even one glass of alcohol can lower your blood sugar levels, which can lead to everything from shakiness, weakness or injury.

9. Before Workout Too Much of Water is Bad for You - Excessive consumption of water leads to decreased salt in the blood, which is needed for many bodily functions. Water intoxication symptoms include dizziness, nausea and confusion.  "Drink a max of 1 or 2 cups of water at least 30 minutes prior to your workout," added Shubi Hussain.

About the Nutritionist: Shubi Hussain is a leading Nutritionist and Entrepreneur. She is the Founder and Managing Director of Health Sanctuary Pvt Ltd.

5 Exercises That Will Give You More Muscular Arms

5 Exercises That Will Give You More Muscular Arms

1. Tricep Pulldown

Targeting your triceps? The tricep pull down is the exercise you need. Also called a tricep pushdown, you’ll need a rope attachment and a pulley machine to add this to your routine. From there, the exercise itself is fairly straightforward. You’re just grabbing the rope attachment and pulling down. Be sure to stand straight and let your arms do all the work — you’ll really feel it in the triceps when you’ve got it down. Just make sure you’re bringing the rope back up slowly, and getting full, solid reps in.

2. Hammer Dumbbell Curl

This exercise just sounds bad-ass: the hammer dumbbell curl.If you’re familiar with curls — as anyone building their arms up should be — then this variation shouldn’t cause too much trouble. In fact, the biggest difference between this exercise and traditional dumbbell curls is the grip. Instead of holding the dumbbells horizontally, turn your wrists 90 degrees so that your thumbs are pointing to the ceiling — then pound out the reps. The basic action is that of swinging a hammer, hence the name. Hammer away, and watch your biceps swell.

3. Pull-Ups

It doesn’t get much more simple than a pull-up.Using your body’s own weight, you can give your arms as good of a workout as you can ask for. All you have to do is find a bar, hang from it, and pull yourself up. This can be a real challenge for a lot of people at first, but as with anything, work at it, and you’ll be busting out several in no time. Hell, one guy just set a record by doing 44 in one minute!

Pull-ups are popular in many fitness circles, and will target your back muscles, along with your biceps. They should be a shoe-in for any muscle-building workout.

4. Bench Press – Close-Grip

The bench press should be in steady rotation as a part of any lifting or fitness routine, but if you’re specifically trying to target your arms, as opposed to your chest and core, a slight adjustment is in order. By moving your hands together(a closer grip, if you will), you’ll be putting more of the lifting burden on your arms, specifically the triceps. For those inexperienced on the bench, it’s best to have a spotter on-hand, as a close-grip lift can be a bit different from the traditional bench press. Of course, you’ll still be using plenty of other upper-body muscles, but by adjusting your grip, you can give your arms a serious workout.

5. Dips

Dips are another relatively simple exercise that don’t require any special equipment, or even dumbbells or barbells. The trick is to simply find a place you can pull them off, and that can sometimes be tricky. Once you’ve figured that out, the process of doing dips is pretty easy. As seen in the video above, you’re doing a basic body weight exercise that basically consists of lifting yourself up and down, using your arms. Dips really work your triceps, along with your chest and abs, and can help strengthen your core.

For those who can bust out a solid set of dips without much trouble, weighted dips can also be incorporated into your routine.

How to Motivate Yourself to Go to the Gym

Joining a gym is easy. Sometimes, too easy as the promises made by the gym salespeople turn into visions of a newly-svelte you minus all the hard work in between. Often, after signing on that dotted line and committing yourself to a contract for a set amount of time, there comes a sudden realization that you have made an actual commitment and that even if you don't honor it by turning up, your wallet will still be actively contributing. Rather than grimacing every time you catch sight of your gym membership card, own up to your commitment and stay motivated about turning up regularly and achieving what you originally dreamed you'd do.

1

Put on your gym clothes. The prospect of going to the gym and pushing yourself can be intimidating, so break it down into smaller steps. Make a commitment to put on your gym clothes and get to the gym, and if you don't feel like exercising, don't. Tell yourself that you can just go home as soon as you get there. But odds are, once you're there, it won't be too hard to convince yourself to do 15 minutes of exercise. Just 15 minutes. Once you're done with those 15 minutes, commit yourself to doing just another 10. Keep pushing yourself incrementally.

2 Create a new habit loop with rewards. People who choose simple cues and set up rewards are more likely to exercise regularly.^[1] A good cue for going to the gym could be putting your keys under your gym clothes, so that you can't leave your house without handling them (and hopefully bringing them with you). A good reward would be to treat yourself to a latte or something similar, after you go to the gym. Eventually your brain will anticipate the reward and crave the process (going to the gym) that leads up to it. That being said, the reward shouldn't be so unhealthy that it cancels out your gym-going efforts!

3

Do a financial reality check. Consider the cost to you of not going to the gym. Each month not attended means that money is wasted without anything in return. And any equipment, private training sessions or clothing that you've already purchased is more cost without benefits gained by you. Tally up the total amount for a little shock effect––some of the costs you might have incurred already:

• Shoes, equipment and clothing. If you didn't own the right workout apparel or shoes, you most likely purchased gear in order to make your visit to the gym more effective. Cross trainers or running shoes can run up to $200 a pair. Also, purchasing expensive boxing gloves or joint braces can add up quickly.
• Personal training sessions. In some cases when you sign up for a gym membership, you may have fallen for adding in a few sessions with a personal trainer, especially if you were feeling motivated at the time. Have you made use of it? No? What are you waiting for then?!
• Childcare or babysitting services. While some gyms offer free childcare, you may have already either paid for childcare services at your gym or shelled out dough for daycare. If so, this is a terrible opportunity to let go to waste, those hours freefrom the kids!

4

Try your clothes on. If the money you've already spent doesn't motivate you, perhaps trying to squeeze into your pair of jeans and still not managing it will. Get out all of those gorgeous clothes you wish you could fit into, plus the ones you're wearing but stretching unforgivably, and use this as a motivator to get yourself back into the gym. Take some photos of you trying to wear the tight clothes and stick them where you'll see them as visual reminders of what needs to happen.

• Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.
• 5
  Buy some nice gym gear to bribe yourself with. If you haven't already done so, head out to a store that stocks workout clothing in funky styles. Purchase a few key pieces in bright colors or cool styles that you'll feel good wearing. Since the gym is the only place you can wear these goodies, you have a new reason to go.

1. 6
   Be realistic about how often you can make it to the gym. If you started out with the idea of turning up at 5am every weekday but found out that this was really difficult to maintain while juggling kids, work schedules and your night owl ways, then it's time to refresh the expectations rather than completely give it all up. Another thing to consider is where your gym is––people are more likely to exercise when the gym is located near their home or place of work. If this isn't the case for you, investigate having your membership transferred to a closer gym if it's part of a franchise.

   • Look at your life's schedule. Where does gym have a place in it? Do you really need to be there for all those TV shows? Couldn't someone else pick up Freddie on Fridays? Or perhaps your java programming and drinking club is now not doing for you what it once did and you could spend that hour at the gym instead? There is always a little time somewhere to spare; mark down the times you will attend the gym in your calendar or smartphone or digital diary or scheduler and don't ignore these set times without a very good reason involving an emergency or sickness. Keeping to set hours develops a habit that you won't let go of.
   • Make use of weird hours. If your gym is open 24 hours a day, 7 days a week, use those odd hours when traffic is at a standstill and you can get there in half normal time to fit in your workout. Added bonuses include ease of finding a parking space, peace and quiet and less distractions.
   • Don't sweat the misses. Everyone misses things now and then but if you've started using missing gym visits as a reason to never go back again, that's just a cop out. Accept that you missed a few sessions, then get right back on that gym horse.
   • If you've been sick, let yourself off. Nobody should be exercising when they're unwell, let alone spreading germs around.
2. 
   7
   Take a leaf from those who train for the Olympics. Most sportspeople maintain clear, realizable objectives that are reached in the short term rather than setting endless long term goals without interim stages. Aim to set yourself a minimum goal and then raise the bar when you've successfully met that goal for a period of time. Decrease your gym time so as to increase it. Perhaps five days a week was too ambitious––how about cutting it back to once a week and seeing how you manage that for now? At least you'll be turning up and once the weekly turn-up is well established, you can think about edging it up some.
3. 
   8
   Buddy up. Ask your friend to come along and help keep you motivated. Going to the gym with a friend is often a fun outing and it's twice the motivation to get there and to keep going. Perhaps schedule in a post-workout coffee and chat to increase the enjoyment of the visit.

   • Can't find an interested friend? Consider teaming up with someone from work. If you have a similar work schedule, you could resolve to head to the gym immediately following work or during your lunch hour, if convenient. Or, make a friend at the gym and agree to turn up at the same time together.
   • Ask your spouse, partner or lover along. You could even create some friendlycompetition by seeing who can drop the weight or build muscle faster.
   • Invite the entire family. Make a pact to meet at the gym every evening (or five nights a week) for an hour workout. Take this notion one step further by creating a tracking chart that you can hang in the kitchen that tracks exercise or weight loss for further motivation. Don't get excited about family membership just yet though––see how things progress before forking out yet more money.
   • 
     9
     Switch up your workout. Perhaps you're going to the gym regularly but it has become ho-hum, a dull routine. By trying something new at the gym and getting off the usual equipment, you might be able to resurrect your motivation to keep going. A body that is used to a set level of exercise or routine needs new challenges and so does your mind. Keep your body guessing and you’ll continue to improve your level of fitness and end up having more fun.

     • Try a class. You’ve paid for more than equipment, so browse the different classes and give one a whirl. Most likely your gym offers a bevy of fun classes including cross training cardio and weights, kickboxing, Zumba and more.
     • Mix cardio and weights. If you’re a treadmill rat and simply like to get on, push a button and check out for 45 minutes, consider mixing up your routine by only jogging for 15 minutes and then checking out the free weights.
     • Sign up for extra boot camp sessions. Some trainers host breakout boot camp sessions that not only give you that extra fitness edge, attending one of these courses allows you to try something new and fun (like running through an obstacle course or punching a bag).

     10

     Stop blaming the gym and its "sales tactics". Sometimes it's easy to let resentment stop you from meeting a commitment to yourself––it's silly but it does happen at times. It doesn't matter if you think it's the fault of the gym for overselling the virtues––maybe they did, maybe they didn't, but deep down somewhere you wanted to get fit and this seemed like a good way to do it. By placing the blame back on the gym, you're ignoring the responsibility to take care of your own body. The gym's a business and really doesn't care whether or not you turn up; on other hand, your business is you, and you should care about turning up when it is about self-improvement.