4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

If a 4 day bodybuilding workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

4 Day Bodybuilding Workout Plan

Here is a sample three day workout.

4 Day Bodybuilding Workout Plan
4 Day Bodybuilding Workout Plan
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Day 1 - Back, Chest, and Abs

4 Day Bodybuilding Workout Plan
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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan Specifications

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4 Day Bodybuilding Workout Plan

4 Day Bodybuilding Workout Plan

Do three sets of 12-15 reps each.

- Bent over barbell row

- Stiff legged barbell dead lift

- Barbell bench press

- Incline dumbbell press

- Dumbbell flies

- Crunches

Day 2 - Legs and Shoulders

Do three sets of 12-15 reps each.

- Barbell squat

- Seated calf raise

- Front dumbbell raise

- Side lateral raise

- Upright barbell row

- Lunges

- Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

- Barbell curl

- Incline dumbbell curl

- Lying triceps press

- Barbell triceps extension

- Front dumbbell raise

- Dumbbell hammer curls

- Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently.

Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

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4 Day Bodybuilding Workout Plan

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60
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Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

Workouts and diet plans for bodybuilders above 50 are slightly different from younger men. Plenty of changes occur in a body due to aging. Their bones become weak which prevents them from taking up weights. The energy level also decreases due to aging, which mostly prevents them from high intensity exercises. Joint pains and injuries are the regular cause of worry for body builders over 50.

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

Effective Bodybuilding Tips for Older Men

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60
Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60
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* Healthy nutrition and well-planned workout regime can easily sculpt your muscles. The role of age is negligible in muscle development. You can easily flaunt a six-pack abs and woo girls at this age by including Nitric oxide in your diet. Nitric Oxide not only stimulates muscle pumping but also acts as an anti-aging agent.

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60
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Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

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Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

* You should mostly concentrate in cardio and body weight exercises at this age. You should devote more than 20 minutes in cardio and body weight exercises. Workouts such as running, swimming, hiking, walking, push ups, dips and squats are mostly suitable for older men.

* You should maximum do 4 repetitions of every set of exercises such as bench press, lat pull ups, dumbbell press etc. You should never overstress your muscles during your workouts in order to avoid injuries. One should include Nitric Oxide supplement for increasing the endurance in his or her body for performing effectively in the workouts.

* Protein supplements helps in maintaining the energy levels in the body. You can combine them in your diet with Nitric Oxide supplements for rejuvenating the overall health. Before the discovery of Nitric Oxide supplements, bodybuilders mostly used Creatine. This supplement supplies enough oxygen and water to the muscles, which eventually pumps muscles. Unlike Nitric Oxide, Creatine lacks health benefits.

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Bodybuilders Over 50 - Safe and Effective Bodybuilding Tips For Older Men Aged Between 50 to 60

Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet
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Bruce Lee's Body Building Workout and Diet

Bruce Lee created a martial art called "Jeet Kune Do" or the "Way of the Intercepting Fist." However, as well know as he is in the martial arts... he is highly regarded for his physical abilities and ripped physique. The Bruce Lee body has become an icon for what an action star should look like today.

Bruce Lee's Body Building Workout and Diet

Let's face it, audiences are no longer willing to accept an actor who puts on a "Muscle Suit." From Brad Pitt to Will Smith -- it seems every A-list Hollywood actor has been emulating the muscular yet ripped Lee type of physique. What made him great was a combination of his workouts and his diet program.

Bruce Lee's Body Building Workout and Diet
Bruce Lee's Body Building Workout and Diet
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The Bruce Lee Diet Plan

Bruce Lee's Body Building Workout and Diet
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Bruce Lee's Body Building Workout and Diet

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Bruce Lee's Body Building Workout and Diet

Bruce Lee's Body Building Workout and Diet

Lee always consumed a lot of Chinese food which are high in fiber.

Some foods that are high in fiber are:

* Fruits
* Vegetables,
* Breads,
* Beans
* Cereals

These foods are also high in antioxidants and will help cleanse your body.

Like many bodybuilders today, he usually ate 6 times per day. This kept his blood sugar level stable and his metabolism burning at a higher rate. He was also a big fan of keeping his body adequately hydrated -- by and large he drank 11 to 12 glasses of water per day.

In addition, from his bodybuilder friend... learned of the importance of maintaining a high protein, low carbohydrate diet. (Bruce Lee loved protein supplements and would routinely down 1 to 2 protein shakes per day.)

The key to gaining muscle -- besides working out... is in consuming enough protein. Protein makes up anywhere between 15 to 20% of our bodyweight. The bottom line is that protein is indispensable and it's the raw material that is needed to build muscle and other bodily tissues.

Of course, in his day one of the most popular protein supplements was casein. Today, we know that whey protein can keep us in a positive nitrogen balance state easier and quicker than using just casein protein.

The Bruce Lee Workout

His workouts were intense. Even Joe Weider... "The King of Bodybuilding" remarked that Bruce Lee's body was light years ahead of it's time. Bruce incorporated many different components into his workout program. Isometrics, free weights, yoga, and bodyweight exercises just to mention a few. Bruce Lee abandoned free weights really early on in his training. He felt that having big bodybuilder muscles was of no advantage to a martial artist. He focused more on what he referred to as "Functional Strength."

He realized very early on that isometric exercise was able to provide him with superior strength gains. He also used an "Isometric Power Rack" for a while in his training program. If anything defines Bruce Lee it's his ability to think outside the box. His mentality of... "use what works and discard what doesn't" -- has made him an innovator in many different fields.

For example, Bruce used every known isometric exercise device available in his training including a device that was then called the Tensolator. Using isometric exercise equipment was something that he made part of his training routine. And in fact, so have many mixed martial arts practitioners today!

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