Workout Plans To Gain A Perfect Body

Workout Plans To Build A Perfect Body:

If the word 'Damage' makes you fear,don't worry.Its a good that a Body Builder is subjected to muscle damage as it will help the body to recover and grow.The body will be ready for future workouts.This is what all about body building,one-step-back and two-step-forward which is repeated over and over throughout the workout program.

This following workout plan is designed to focus on a particular part of your body each day.The mid-week and weekend days are the resting days.This workout plan is just a suggestion but you can adjust it to your requirement which will lead you to your goal of achieving a Perfect Body.Do some warm-up exercise prior to the workout so as to get your body and mind prepared.

Relax for a while to cool down yourself after you have done working out.This reduces muscle soreness and building up of adrenaline due to workout.To cool down, take a deep breath or do some stretching exercise.Don't push your body beyond your limits.Don't use heavy weight.Try some that will provide good resistance to Build a good Body.In course of time you can increase the weight.

Day 1 - Upper Body:

For this exercise begin with 2 sets of 10 to 12 reps each.

1. Dumbbell Press.

2. Standing Barbell Military Press.

3. Lying Tricep Press.

4. Side Lateral Raise.

5. Preacher Curls.

6. Seated Dumbbell Curl.

7. Dumbbell Rows.

8. Dumbbell Shrugs.

If you can access weight machines,you can add the following in your Workout Plan.

1.  Pec Deck Butterflys.

2. V-bar Pushdowns.

3. Lat Pulls with Pulley Machine.

Day 2- Lower Body and Abs:

Start the following exercise with 2 sets of 10 to 12 reps each excluding Crunches which you can do as many as you can.

1. 

   Barbell Squat.

2. One Leg Barbell Squat.

3. Lunges.

4. Standing Calf Press.

5. Stiff Leg Barbell.

6. Crunches.

Machines are very helpful while working with your lower body part.Here are some which you can include in your plan.

1. Leg Presses on a Plate Loaded Machine.

2. Leg extension Machine.

3. Standing Hamstring Curls.

4. Seated Hamstring Curls.

5.  Ab machine.

Day 3 - Rest

Day 4 - Upper Body:

Increase you sets to 3 of 10 to 12 reps each.

1. 
   
   

   Chin ups(tell you trainer to help you).

2. Seated Dumbbell Hammer Curls.

3. Dumbbell presses on an inclined bench.

4. Standing Barbell Military Press.

5. Standing Bicep Curls.

6. Barbell Tricep extension.

7. Upright Barbell Row.

8. Front Dumbbell Raise.

On this day you can do the following exercise on machines.

1. Seated Cable Rows.

2. Upright Cable Rows.

3. Cable Crossover Flies.

4. Tricep Rope Pushdowns.

Day 5 - Lower Body and Abs:

Do 2 sets of 10 to 12 reps each and you can do as many Crunches as you can.

1. 
   
   

   Standing Calf Press.

2. Lunges.

3. Barbell Squat.

4. Stiff Leg Barbell.

5. Standing Calf Raises.

6. Crunches.

For doing on Machines.

1. Leg presses on a plate loaded Machine.

2. Seated Hamstring Curls.

3. Kneeling Hamstring Curls.

Weekend Rest.

If you think that 4 days Workout Plan is too much for you then you can try for 2 or even 3 day Workout Plan.The fewer the workout days the less productive it will be but if you want to start slowly then it is still be effective.

Here is a 3 day workout plan.

Day 1 - Back,Chest,Abs:

Do 3 sets of 12 to 16 reps each.

1. 
   
   
   

   Bent Over Barbell Row.

2. Stiff Legged Barbell Dead Lift.

3. Barbell Bench Press.

4. Incline Dumbbell Press.

5. Dumbbell Flies.

6. Crunches.

Day 2 - Legs and Shoulders.

Do 3 sets of 12 to 16 reps each.

1. 
   
   
   

   Barbell Squat.

2. Seated Calf Raise.

3. Front Dumbbell Raise.

4. Side Lateral Raise.

5. Upright Barbell Row.

6. Lunges.

7. Barbell Squats.

Day 3 - Biceps,Triceps,and Abs:

Do 3 sets of 12 to 16 reps each.

1. 
   
   
   

   Barbell curl.

2. Incline Dumbbell Curl.

3. Lying Triceps Extension.

4. Barbell Tricep extension.

5. Front Dumbbell Raise.

6. Dumbbell Hammer Curls.

7. Crunches.

Eat some protein and carbohydrates 1 hour before the Workout so that you have enough energy to go through you work plan.In doing so, your body is in Anabolic state that will provide the required energy and power to work your body muscles.

When you are doing the exercises,blood flows to your muscles and can use extra protein and carbohydrates(that you have taken 1 hour before the workout) to work your muscles more effectively.Some people take Protein shake and a dish of Rice but you can take whatever you choose(containing mainly proteins and carbohydrates).Most important,make a note of your very development in the Workout program.Keep a record of the number of sets and/or reps you are doing and the amount of weight you are lifting.

Start your first set with very little weight and keep on increasing until you find it difficult to finish 8 to 12 reps.Don't forget that goal is to Build Body rather than weight lifting.Take rest for a minute between the sets.DO NOT rest more than 1 minute or your muscle will get cold and all your previous work will go in vain.Sprinkle your Workout Program with some Cardiac exercise which will keep your blood pumping.Walking is a good cardiac exercise focusing on the most important muscle of your body-Your Heart.

Good nutrition in diet is an essential part of an effective workout program for every Body Builder.( Click here to see 'what to eat?' to build your muscles and some 'recipe of some healthy meals'.)

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