WEEK 124 :: What Is The Best Professional Bodybuilder Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Professional Bodybuilder Workout?

For the week of: 7/15-7/21
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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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?

BONUS QUESTION: Could this type of workout be performed on a regular basis by the average fit person? Or are these types of workouts on reserved for the pros? Why?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[shiutupandlift]

"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." Now your the best of the best, no more messing around or trying in vain to get that pro card-your a professional. So let's get a work out done that's meant for a REAL pro.

What is the best professional bodybuilder workout? Be specific.
This workout's weekly split is as follows:
Monday: Chest, calves, abs
Tuesday: Quads
Wednesday: Shoulders, traps, calves, abs
Thursday: Back, Hamstrings
Friday: Biceps, Triceps, Forearms, abs, calves
Saturday: Lagging bodypart or off
Cardio: For the offseason, three days per week for 30-45 min. in the morning before breakfast.
Before competitions: 30-60 min 3-7 days, or more as needed

CHEST: Incline Bench Press (most pro's discover soon that they are lacking in upper chest after prioritizing flat bench presses for so long)
1-3 sets warm-up, 20, 15, 12
Then 12, 10, 8, 8 last two sets use the rest-pause method.
Flat Dumbell Bench Presses: 12, 10, 8, 8 Again utilize rest-pause for the last two sets
Flat (or Incline) DB Fly: 15, 12, 10
Cable Crossover or Pec-Deck 15, 12, 10

Calves:
Standing Calf Raise: 30, 20, 15, 12, 10 Stripping last 3 sets, stretch in-between sets
Seated Raise: 15, 12, 10, 8 Stripping last two sets until only using bodyweight
Abs:
Hanging Leg Raises: 20, 20, 20, 20
Machine Crunches: 25, 20, 15, 10

TUESDAY:Quads
pre-fatique with heavy leg-extensions 20, 15, 10, 8
Front Squats; 1-3 sets warm-up, 20-15 reps, then 12, 10, 8, 6, 5
Leg Presses: 15, 12, 10, 8 Last set use rest-pause
Hack Squats 15-20 reps for 4 sets with drops (strip a plate after drop, i.e. "stripping")
Leg Extensions superset with sissy squats: 15, 12, 10, 10
-Pass Out

WEDNESDAY:
1-3 sets light DB lateral to warm-up, maybe some tubing for rotator cuff
Smith Behind-the-neck Press 1-3 sets 20-15, then 12, 10, 8, 6
Seated DB Press 15, 12, 10, 8 Have a partner help you get forced reps on last 2 sets
Upright Rows, 20, 15, 12, 10
Bent-Over Laterals tri-set with side and front laterals (in that order) 4 sets x 10 reps (or failure)
Reverse Pec-Deck (if rear-delts are lagging)
BB Shrugs 12, 10, 8, 8
Hammer Strength/Incline/DB Shrugs 12, 10, 8, 8
Calves:
Leg Press Calf Raise: one set with weight normally used for 15 reps, rest-paused for 100
Abs: Cable Crunches 4 sets x 20 reps
Decline Crunches: 15, 12, 10, 8

THURSDAY:
Back:
Wide-Grip Pull-up: 15 x bodyweight, then 12, 10, 8, 6
DeadLift: 3 sets x 20, then 15, 12, 8, 5
Bent-Over Rows: 15, 12, 10, 8 (rest-pause last 2 sets)
Seated Cable Rows, 15, 12, 10
Front Pulldowns supersetted with rear pulldowns, 15, 12, 10, 10
HAMS:
DB Romanian Deadlift superset with Lying Leg Curl 15, 12, 10, 8
Seated Leg Curl: 15, 12, 10, 8
Good Morning 20, 15, 12

FRIDAY:
Biceps/Triceps
E-Z Curl superset with Lying Triceps Ext.: 15, 12, 10, 8
DB Alternate Curl superset with overhead db triceps ext. 15, 12, 10, 8
Preacher curl superset with Rope Pressdown 15, 12, 10, 8
Concentration Curl superset with Kickback: 20, 15, 12, 10
FOREARMS:
Barbell Wrist Curl superset with Reverse BB Wrist Curl
20, 15, 12, 10
Calves:
Tri-set-Donkey Calf Raise/Seated Calf Raise/Standing Calf Raise: 20, 15, 10, 10
Abs: Crossover-Crunch Giant-set with Hanging Leg-Raise, Floor Crunch and Oblique Crunch x 20-30 reps x 4 sets

Saturday: Off, or lagging bodypart (calves, hams, rear delts, etc.)

How do pro bodybuilder's workouts differ from the average man?s workout?
A pro's workouts will be much more intense and specialized. An average man is not going to need to utilize many "shock" techniques such as forced reps or rest-pause nor will he need as much volume as most pro's do. Pro's also have very specialized routines: one might hit his biceps twice in one cycle because they are lacking, while another might only do maintenance training for arms to bring them up to par with the rest of his body.

BONUS QUESTION: Could this type of workout be performed on a regular basis by the average fit person? Or are these types of workouts on reserved for the pros? Why?
These workouts should only be preformed regularily by professionals. An average person might try this routine FOR A SHORT TIME for a shock, but he could soon find himself overtrained if he keeps to these types of workouts. Professionals are simply that because they have the time, genetics, work ethic, supplements and means to be able to perform these types of extreme workouts, day in and day out. Many Professionals are able to recover quickly because of the quality food and supplements they ingest. This type of workout would surely prove to be too much for the average fit person. That is why they are called "Professionals."

[aaaaa55555]

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.

Being a professional bodybuilder is a complete different beast than regular training. Professional bodybuilders' lives revolve around workouts, eating, and sleep, and one missed meal can throw off their whole schedule. Being a professional bodybuilder requires good genetics, good habits, and of course, lots of dedication.

What is the best professional bodybuilder workout? Be specific.

A professional bodybuilder's workout should contain a few different components.

1. Working all bodyparts
2. Compound moves as well as isolation moves
3. Use slow controlled reps with a weight that challenges you while still being able to finish all reps on your own

To efficiently hit all bodyparts, we are going to use a 4 day split:
Monday--Chest
Tuesday--Back
Wednesday--Off
Thursday--Legs
Friday--Arms and Delts
Sat/Sun--OFF

Monday--Chest
Bench Press 4x8
Decline Press 3x6
Incline Dumbbell Press 3x10...All three sets using rest-pause technique
Flat bench flyes 3x12...Finish last set with a double drop set
Cable Crossover 3x15...Finish last set with triple drop set
Weighted Abs

Tuesday--Back
BB Rows 4x8
Lat Pulldown 3x12...All sets using rest-pause technique
DB Row 3x8...Finish last set with drop set
Seated Row 3x12...Finish last set with double drop set
DB Shrugs 4x8...Finish last set with drop set
Supersetted with
Upright rows 4x12...Finish last set with drop set

Thursday--Legs
Squat 4x12
Romanian Deadlift 3x12
Lunge 4x15
Leg Extension 3x15...Finish last set with double drop set
Supersetted with
Leg Curls 3x15.....Finish last set with double drop set
(Giant set)
Donkey Calf Raise 3x20...Finish last set with drop set
Standing calf raise 3x20...Finish last set with drop set
Seated calf raise 3x20...Finish last set with drop set
Tibia raise 3x20...Finish last set with drop set

Friday--Arms
Barbell Curls 3x8
Dips 3x8
Incline DB Curls 3x12...Finish last set with drop set
Tricep Pushdowns 3x12...Finish last set with drop set
Preacher curls 3x10...Finish last set with double drop set
Supersetted with
OH DB Tricep Extension...Finish last set with double drop set
(Giant set)
Frontal Delt Raises 3x15...Finish last set with drop set
Lateral delt raises 3x15...Finish last set with drop set
Rear lateral Raises 3x15...Finish last set with drop set
DB military press 3x15...Finish last set with drop set
Light Ab Circuit


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

Pro bodybuilder's workouts differ from average mens' workouts in many ways. One of the most obvious differences is the much greater volume of pro bodybuilders routines.

Aside from a few professional bodybuilders like Mike Mentzer who use very low volume routines, most pro bodybuilders use routines with extremely high volume. They can do this for two main reasons.

The first reason is that professional bodybuilders have been training the majority of their life and have built up a tolerance to high volume work without getting burned out.


The second reason is that bodybuilding is their profession, and their life revolves around it. They can get as much sleep as they need, and they meticulously keep track of every meal to make sure they are getting the proper calories and macro nutrient breakdowns they need every day. This definitely gives them an edge in recovery because their body recovers all day, while most working people's body only recovers at night when they sleep.


BONUS QUESTION: Could this type of workout be performed on a regular basis by the average fit person? Or are these types of workouts on reserved for the pros? Why?


The workout above could be performed on a regular basis by more advanced trainees because it is a lower volume routine as far as professional bodybuilding routines go. Other than the advanced trainee, most people should stay away from this type of split and focus on getting strong and big all over, rather than performing a split without a proper base.

[coomo]

there are three things you need to become a professional bodybuilder.
1-genetics
2-genetics
3-genetics
the reason that they can tolerate large amounts of work, is because they are consuming large amounts of drugs.
the workout schedule is largely irelavant.Look at this logically. They all are huge.they all use different routines.They havent all discovered some miracolous routine.Something else is causing the results they are achieving.See nos, 1, 2 and 3 again.

[stanthefatman]

I'm gonna go with Gregg Valentino on this one, the thing (Other than genetics, of course) that seperates amateur bodybuilders from the pro's is one thing. The pro's know their body. If you arent getting results from and exercise, dont do it. So, this is what MY most effective workout would be, and is something like this:

Sunday: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps
Leg Lifts 3 sets 60-50-40

Monday: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Incline Situps 3 sets 60-50-40

Wednesday: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Side Twists 3 sets 60-50-40

Thursday: Back, Biceps
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Cable curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Leg Throwdowns 3 sets 60-50-40

Along with proper supplementation and nutrition, cardio everyday, I have gotten results, will you, big ron, jay cutler, or any other professional get results from this? I dont know, but I have, so that is my most effective workout, if i was a pro bodybuilder.

some people may look at this and think its uneffective, but im getting results from training like this, so im not gonna stop or waste my time by changing it.

How do pro bodybuilder's workouts differ from the average man's workout?
It doesn't I'm an average teen, and im benifiting greatly from training like this.

http://www.youtube.com/watch?v=EvitFh8A0zI

[qualitywah]

I'm gonna go with Gregg Valentino on this one

didn't know gregg valentino worked anything besides biceps and triceps. lol

[stanthefatman]

didn't know gregg valentino worked anything besides biceps and triceps. lol

haha true, but if u watch that video, what hes sayin makes sense, but also, I think he realized that you had to do what you got the best results from and not waste your time on things that you dont need before he started taking steroids.

[qualitywah]

What Is The Best Professional Bodybuilder 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 workout: Not 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 group 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.

Mon, Wed, Fri

Chest:
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
Wright roller machine - to failure

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

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Tues, Thurs, Sat

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 , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

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End of routine.
Source: http://www.schwarzenegger-interactive.com/workout.html

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

Arnold Schwarzenegger's "Old School" workout differs greatly than and average man's workout in that not only does it require more time but is much higher in volume. The reason for this amount of working out is that their life is centered around lifting, eating and sleeping. Nothing else. They do not have to go to work like the average person in the business world. The average fit person will not need the same intesity or volume as a pro, who has been training hardcore for 10+ years. Professional workouts tend to be extremely high in volume because they have built a tolerance over the years training. Also, their workouts are highly specialized. For example, in Arnold's case, he worked his calves in extreme-volume to bring them up to proportions with the rest of his body. Average fit people do not need to do highly specialized or high volume training simply due to the fact they have so much genetic potential to grow left. Pros train in such high volume because they are at their genetic potential and supplement with steroids to break past their genetic potential.

This is why I have formulated my own routine based off his own. *One thing that is not in Arnold?s workout is traps.

My routine
"/" means to superset

Are you ready for this high-intensity workout?

Monday: Chest/Back

Bench Press/ Wide Grip Chins 5 sets (1 is a warm up set) 8-12 reps
Incline Flyes/ Bent-Over Rows 4 sets 6-10 reps
Incline Bench Press/ Seated Pulley Rows 3 sets 8-12 reps
Cable Crossovers/ One-Arm dumbbell rows
Dips (bodyweight) 1 set to failure
Deadlift 3 sets 8-10 reps

Tues: Legs, Forearms and Traps

Squats: 5 sets(1 warm up set) 8-12 reps
Leg Press/ Behind the back barbell shrugs: 4 sets 8-10 reps
Hack Squat: 3 sets 8-10 reps
Leg Extensions: 3 sets 8-10 reps (can go lighter b/c by now your legs are fried)
Straight Leg Deadlifts: 2-3 sets 8-10 reps (can alternate between leg curls every other workout)
Dumbbell Shoulder Shrugs: 2 sets 10 reps and perform a double drop set on the 2nd set
Reverse Barbell Curls: 3 sets 12-15 reps
Seated Concentration Wrist Curls: 3 sets 10-12 reps

Wed: Off or cardio

Thurs: Bi/Tri
Tricep Cable Pushdown/ EZ Barbell Curls 5 sets 8-10 reps (warm up)
Skull Crushers/ Close Grip Bench Press/ Incline DB curls 4 sets 8-10 reps
Dips/ Preacher Curls: 2 sets 10 reps

Fri: Shoulders/ Calves

Side Lateral Raises: 4 sets (warm up) 10-12 reps
Dumbbell Shoulder Press: 4 sets 8-12 reps
Reverse Dumbbell Flyes: 4 sets 8-10 reps
Standing Calf Raises: 5 sets 12-15 reps
Seated Calf Raises: 4 sets 10 reps

Sat: Off or Cardio

Sun: Off

Abs: Hanging leg raises and crunches to failure for 4 sets mon, tues, wed and thurs

*Resting Times should be kept to 45-60 seconds*

BONUS QUESTION: Could this type of workout be performed on a regular basis by the average fit person? Or are these types of workouts on reserved for the pros? Why?

Arnold's 6-day dual split could not be performed by an average fit person because it is impractical due to the time requirements and extreme volume. The workout that I have created is possible to be performed by an average fit person. It is most likely higher than normal volume for the trainee but this is a great workout to use for 4-6 weeks to "shock" their muscles into knew growth and surge out of a plateau. Beginners should not attempt this workout because it is too much volume and isolation for them. It could possibly lead to overtraining, thus halting their growth. Beginners should stick to the core lifts to develop a tolerance and good base.

Hope this helps. Good luck.

Quality Wah

[qualitywah]

so when will we know who won?

[aaaaa55555]

so when will we know who won?

not for like 2 months


i think they just revealed week 114

[qualitywah]

not for like 2 months


i think they just revealed week 114

serious? damn i thought itd take like any hour for this one bc there are like only 3 entries. oh well