“If you always do what you’ve
always done, you’ll always
get what you always got.”
– Ronnie Coleman
Steps to a weightlifter’s bodybuilding routine:
- Choose 3 – 5 exercises
- Decide how many sets you will do (2 -5 total sets)
- Decide how many reps you will do (8 – 15 reps per set)
- Choose the appropriate weights. Start lighter than you want. This is bodybuilding and not a 1RM squat. Your goal is to get Da Pump.
Possible exercises
Chinups or Pullups. If you can’t do at least 8 per set, then do them assisted using bands or a Smith Machine.
Lat Pulldowns. We really like using the V-Bar for these, but you can also use the classic wide bar to do them.
Curls. Don’t laugh. We’re totally serious here. You can do barbell curls, EZ Curls, hammer curls, preacher curls, concentration curls. Use dumbbells, a barbell, an EZ Curl bar, the cable machine. Pick your poison.
Dips. Bench dips, bar dips, ring dips. Get some pecs and triceps today.
Triceps Pushdowns. Use the rope, v-bar, straight bar or one of the 1000 other attachments.
Dumbbell front and lateral raises or flies. Mix it up however you want. Do all front raises, all lateral raises, or combine them. You can be standing or sitting or lying down.
Dumbbell shoulder presses. Standing, seated, one arm, two arms. So many choices, so little time.
Shrugs. Get yoked. Use dumbbells, a barbell, or a trap bar. Shrug BACK and pinch your shoulder blades. Do not shrug UP.
Rows. A sexy back can now be yours. We like dumbbell rows because they are harder to cheat than barbell rows, but then again, isn’t cheating part of bodybuilding?
Whatever your mind can imagine. This isn’t meant to be an exhaustive list. Heck, maybe some of you have years of experience in bro gyms getting your pump on. Be creative and have fun. It’s bodybuilding.
Go hard or go home
