Body Building Training Plan

This basic body building plan is designed to suit anyone - male, female, beginner or experienced. It is not for a professional body builder who would probably need to spend up to 6 hours a day, 6 days a week in a gym. It assumes you won't want to spend more than 60-90 minutes in the gym per visit and no more that 4 days a week, as 'abs only' days can be done almost anywhere. A lot of exercises involve pushing up to complete muscle failure, so some experience with weight workouts would definitely help in preparing for this 8 week workout cycle.

The plan is based over 8 weeks, as it should take the body approximately this long to adapt to the exercises and routine. You should try to change your plan every 6 - 8 weeks to make sure your body is always increasing strength and muscle mass to adapt to the new demands. You may notice a high emphasis on abs and upper body. Strong abs and core muscle groups will help avoid training injuries and will help you maintain good form in all exercises, as they are your stabiliser muscles. As you will notice when you walk into a gym, upper body development is generally quite popular and as a reflection of this popularity there is a higher ratio of upper body to lower body emphasis in this plan.

The plan mostly uses the adjacent muscle group philosophy, where biceps and triceps are trained on the same day as are back and chest. Notice that we will increase weights and exercise amounts for each exercise type twice in the cycle. Some training plans recommend increasing in small amounts for every work out. This concept is flawed - according to this philosophy we would all be able to lift 100s of kilos in a bicep curl within a few months! It is best to keep your goals realistic and allow your body to adjust to a particular weight demand before it is increased. You will find the workout when the weights go up very difficult but if you persist, even if you can't complete all sets, the next workout at that weight will become easier and when your body has adapted after a few more sessions, it will be time to up the weight again. This is a tried and tested approach to strength training and it is achievable with a little dedication and good nutrition.

The 8 week plan


Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Mon Chest + Back Chest + Back Arms + Shoulders* Arms + Shoulders, Legs Arms + Shoulders Arms + Shoulders Chest + Back* Arms + Shoulders, Legs*
Tue Abs Abs Abs Abs* Abs Abs Abs Abs
Wed Arms + Shoulders Arms + Shoulders Chest + Back Chest + Back Chest + Back, Legs Arms + Shoulders Chest + Back* Arms + Shoulders, Legs*
Thurs Abs Abs Abs Abs* Abs Abs Abs Abs
Fri Chest + Back Chest + Back Arms + Shoulders* Arms + Shoulders, Legs Arms + Shoulders Arms + Shoulders Chest + Back* Arms + Shoulders, Legs*
 
Sat Chest + Back Chest + Back Arms + Shoulders* Arms + Shoulders, Legs Arms + Shoulders Arms + Shoulders Chest + Back* Arms + Shoulders, Legs*
Sun Chest + Back Chest + Back Arms + Shoulders* Arms + Shoulders, Legs Arms + Shoulders Arms + Shoulders Chest + Back* Arms + Shoulders, Legs*


Chest and Back


Exercise Sets and Reps Instructions
Bench press 4 Sets 10, 8, 6, 6 You should fail on each set so reps can vary, assistance preferred
One-arm dumbbell row 3 Sets 10, 10, 10 Must fail on last set only, do more than 10 if you can and up the weight next time. If you can't make 10 swap sides until you read 10
Seated press or Peck deck 3 Sets 10, 10, 10 Must fail on all sets, do more than 10 if you have to and up the weight next time, assist yourself with legs
Chins 3 Sets FAIL, FAIL , FAIL Chin until you fail, repeat three times
Push-ups 3 Sets FAIL, FAIL , FAIL Push ups till you fail on your toes, then fail on your knees repeat three times.
Seated cable row 4 Sets 10, 8, 6, 6 You should fail on each set so reps can vary

The chest and back workouts consist of basic compound pulling and pushing exercises. The exercises chosen are simple and the equipment needed will be easily found at any gym and probably most well equipped home gyms. We alternate a chest exercise with a back exercise to allow full recovery for each muscle group between exercises. A thorough warm-up before you start each exercise is recommended. Stretching and tensing your muscles between sets will keep the blood flowing to the muscles and keep them warm for the next set. Remember training up to failure means to the point where you can't possibly do anymore. A muscle that can't achieve what you ask of it will grow so that it can do it next time.

As with all weight training, maintaining good form is important as it isolates the muscle and ensures the maximum number of muscle fibres are being employed. And don't be too embarrassed to use a mirror to check your technique - it can be a lot easier than looking down at your own arms or legs. Finally a good stretch at the end of your session will make sure you don't lose any flexibility while increasing muscle mass.
Chest and back exercise descriptions
Bench press Lying flat on a bench with your feet on the ground on either side lift the barbell of the rack and slowly lower to chest at nipple level. Press back up and repeat.
Seated press or Peck deck Most gyms will have a basic Peck deck adjust the seat height and resistance to suit.
One-arm dumbbell row Lean forward leaning on a bench until your body is parallel with the floor. Lift a heavy dumbbell with a pulling motion from the floor. Lift until the dumbbell touches your chest.
Chins With either a wide or close grip on the chin bar lift yourself until you head is above the bar lower slowly and repeat
Pushups A basic pushup with hands apart next to your chest, while balancing on your toes. Move to your knees to push out a few more.
Seated cable row Seated with your feet braced on the cross bar, grab the handles. With your knees bent and your back slightly leaning back, pull the cable towards your abdomen moving your shoulder blades together, hold for 1 second then slowly let the weight back, repeat.


Arms and Shoulders


Exercise Sets and Reps Instructions
Dumbell Curls (alternating, standing) 4 Sets 10, 10, 10, 10 Fail on your last set
Concentration Curls 2 Sets 10, 10 Fail on each and assist yourself
Tricep Cable pull downs 4 Sets 10, 10, 10, 10 Fail on your last set
Tricep kick-backs 2 Sets 10, 10 Fail on each
Standing latteral raises 3 Sets 10, 10, 10 Fail on your last set
Heavy upright row 3 Sets 10, 10, 10 Fail on this set, to be done with minimal rest after previous sets
Dips 4 Sets FAIL, FAIL, FAIL Dip until you fail, repeat four times

Arms and shoulder exercise descriptions
Dumbbell Curls (alternating, standing) Stand upright with a dumbbell in each hand, curl one dumbbell forward and up while locking your elbow at your hip. Bring it back down in a controlled manner. Alternate with each hand.
Concentration Curls In either a seated or standing position rest your free arm on your knee or bench, curl the dumbbell up keeping your upper arm and elbow still. Pause slightly at the top then slowly lower the dumbbell.
Triceps Cable pull downs Grab the cable pull down bar with your hands about 15cms apart. Keeping your elbows locked to your sides press the bar down as far as you can then slowly allow the bar to come back up.
Triceps kick-backs Standing leaning forward and leaning on a bench with one hand, take a dumbbell in the other hand. While locking your elbow and upper arm along your side move push the dumbbell back until your arm is horizontal. Lower slowly and repeat
Standing lateral raises Leaning slightly forward and with a dumbbell in each hand lift them up on each side to shoulder height, slowly lower and repeat.
Heavy upright row With a heavy barbell gripped with hands about 50 cm apart, lift up in front to about neck height then slowly lower and repeat.
Dips Hold yourself on the parallel dip bars and lower yourself. Push back up and repeat
 Arms and shoulder workouts are designed to isolate the upper body muscles and increase muscle strength and mass. As both biceps and triceps are muscles we use regularly everyday they are difficult to exhaust so we will be hitting them with two exercises straight after one another to really work them hard. You may want to alternate which exercise you start first at each workout in order to give each muscle group a chance at working from being completely fresh. Exercises using dumbbells are the hardest to maintain form with so you must be diligent. Use a mirror to watch your up lifts and lowers, making sure they are slow and controlled. If you can't maintain a controlled lift and lower, reduce the weight. When pushing to failure with the Concentration curls assist in the final couple of reps with your other hand to really fail completely.

Only with good form will you be able isolate the muscles. Stretching between sets and exercises is recommended and be sure to warm up thoroughly before beginning a new exercise. As your weights increase you may find your hands are unable to hold the weight that your muscles are capable of lifting. If this occurs you can try using weight straps which assist your grip. Also, if the contact and friction with the dumbbells are irritating your palm you may wish to try some fingerless gloves to protect your hands while lifting.


Legs


Exercise Sets and Reps Instructions
Single Leg Press 4 Sets x14 Fail on last set, assist with other leg
Calf Raises (together) 4 Sets x14 Fail on last set
Swiss Ball Hamstring Curls (single leg) 3 Sets x 12 Fail on last set use both legs to finish if needed
Machine Squat 4 Sets x14 Lift heavy but not to failure to be safe

The leg workout involves only 4 exercises but has higher sets. Your legs have evolved to carry out endless repetitions as you walk, stand and climb every day, so the higher number of sets and reps will ensure you are fully engaging as many muscle fibres as possible. Again these are simple exercises that are commonly used, so if you are not sure you are doing it correctly based on the descriptions below, ask a trainer at your local gym as they will probably be familiar with these exercises. No leg exercise will increase muscle strength and mass better than a heavy squat or leg press, but be sure you carry out these exercises with good form and in a safe environment, because if you are injured there will be no training.

Legs exercise descriptions
Single Leg Press Most gyms will have a leg press machine, press with one leg at a time.
Calf Raises (together) A leg press machine can be used for this exercise. Place your feet on the bottom edge of the plate and slowly lift with your calves, lower and repeat
Swiss Ball Hamstring Curls (single leg) With a Swiss or large Exercise ball while lying on the floor place one ankle on top, lift your body to it is straight and curl you extended leg back towards you till your foot is flat on top of the ball. Slowly extend and repeat.
Machine Squat Place your shoulders under the bar with your feet at shoulder width. Lift the bar off the rack and slowly squat down. Straighten legs and repeat. Good form is important to avoid injury and never lift to failure in this exercise


Core / Abs


Abs or core exercises are important to maintain. To understand just how important these muscles are, gently push on your abs with your finger tips while your are walking and feel them flex with every step. Likewise place your fingers on the small of your back and feel them there too. You use your abs and core muscles whenever you move. You wouldn't be able to sit, stand, or walk with out them so it's important to give them the appropriate priority in your workout routine. They are the same as any other muscle in the respect that they will adapt as the demand requires so don't forget to increase your exercise load and/or time as marked in the 8 week plan.

After the 8 week cycle is complete you will probably need some new exercises to continue development and to keep your workouts fresh. The number of reps you are doing is not as important as maintaining good form. If you find the exercises too easy you may have to slowdown and look at your form, and try to concentrate on engaging your abs during each set. Again, if you are not sure you're doing the exercises correctly as described below, check with a trainer at your gym, as all the exercises are pretty common and they should be able to help you.
Exercise Sets and Reps
Crunches 50
Reverse crunches 20
Ankle Taps 35
Plank 60 Seconds
Crunches 30 with 2 second hold in crunch position for each
Reverse crunches 10 with 2 second hold in crunch position for each
Side dips 30 each side
Legs and arms reach up 15
Full sit ups 15
Leg raises 15
Cycles 40
Reverse crunches 20
Crunches Failure
Core/Abs exercise descriptions
Plank On the floor with your elbows supporting your upper body and up on your toes hold the position
Ankle taps In the normal crunch position bend from side to side reaching to tap your ankle on each side, make sure you're bending in the middle and not reaching with your arm
Side dips Supported on your side with one elbow and on the side of your feet dip at your hip toward the ground then up as high as you can, repeat.
Cycles Lying on your back on the floor lift your legs and make slow cycling motions.
Leg raises Lying on your back on the floor lift your legs together up and down slowly. Place your hands under your lower back if needed.
Reverse crunches Lying on your back with your legs crossed and bent at a right angle, lift your legs from the waist up and back down, slowly repeat.
Legs and arms reach up Lying on your back with both arms and legs reaching up, reach up at the same time leaving only your middle back on the floor