Ultimate Bodybuilding Workout Routines

Bodybuilding Workout Routines Headquarters takes you to the Next Level

If you´re looking to take your body to the next level, you need to have the objective of building strength in your muscles by mastering the most difficult moves in the gym.

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Many bodybuilding programs can create visible results, but many are missing something. As a bodybuilding coach, I notice many men and women doing the same exercises -- chest press, seated shoulder press, squats and crunches. They do these over and over again.

When it comes to trying something different, and by different I mean working your body differently, you will then start to discover many weaknesses. And that's good because where there is weakness there is a great opportunity to start building muscle.

So I've identified four super bodybuilding workout routines designed to drive even the most experienced bodybuilder to obtain new gains.

Beware: these movements can force you to use beginner weights and positions. Don´t sweat it. Soon we´ll be increasing the weight a lot and changing up the positions, alongside your new muscles.

Bodybuilding Workout Routine #1

Superior Overhead Squats

This full body exercise requires upper bodystrength, mobility and stability of hips and shoulders. If you fail any of these areas, your squat will be seen as a slight knee bend.

Action: Hold a barbell with head forward and your grip almost twice the width of your shoulders. The arms should be straight and your feet spread to your shoulders. Cast your hips back while keeping the natural arch of your back. Do the squat as far down as possible. Pause and levitate back to the starting position. Take care that the bar does not come forward and keep your arms perpendicular to the ground. If your upper thighs are not at least parallel to the floor or your heels raise off the ground, then you have no strength or flexibility to do this exercise correctly.

Too difficult? Try a Frontal Squat

Here´s how: Take a barbell to the front and grip just beyond shoulder width. Raise your arms until they are parallel to the floor. Let the roll bar rest on your shoulders. Cast your hips back and do the squat. Pause and stand up again.

Why It Works: This change helps your body adjust to the demands needed for stability and strength. Placing the bar on your back and shoulders builds the flexibility you need to raise the bar over your head.

You can switch to Superior Squats you can complete three sets of six to eight repetitions, using at least 75 percent of your body weight.

Bodybuilding Workout Routine #2

Standing Shoulder Press Dumbbell

You´re probably used to lifting while lying on your back (as in the typical bench press), but the strength gains with this type of exercise compare when with the gains realized when the weight is above you head. Usually this is accomplished while you are sitting, but sitting does not involve the torso.

Instead perform a standing shoulder press with dumbbells. This movement challenges every muscle in your upper body (shoulders, trapezoids, side triceps, and even abdominals).

If you have not formally trained these areas you may find it almost impossible to do the press over your head even with a light dumbbell.

Action: Stand up and hold a dumbbell barely out from your shoulder. You arm should be bent and your palms should be pointing toward your shoulder. Spread your legs
shoulder width apart and slightly flex your knees. Lift the weight over your head to straighten the arm and lower it back to the starting position.

Too difficult? Try a Barbell Shoulder Press at an Angle

Here´s how: Rest one end of the bar on a disk (free weight) on the floor. Put the other weight and hold it against your shoulder. Bring the bar up and out to straighten your arm. Pause and return to the initial position.

Why this works: This version causes less stress on your shoulder and rotator cuff. It bears weight only on one side at a time, strengthening the torso.

When you are able to complete three sets of six to eight repetitions with a load on the bar 40 percent of your body weight, you´re ready to move on to the Standing Shoulder Press using a dumbbell.

Bodybuilding Workout Routine #3

Fully Dominated Chins

I know what you´re thinking about chins. "That's easy." This is true when you bring your chin to the bar and lower the body 10 inches. But guess what: those are not the real domination. Superior chins start and end with arms fully extended. Halfway through, your chest should be touching the bar.

If you´ve been using a forward grip with your chins, you are creating two disadvantages: your body is not as mechanically efficient to raise your weight and your biceps flex less (never leave your back muscles to do the hard work).

Action: Take a bar using a frontal grip. Hang with your arms extended and pull up to bring the chest to the bar, pause a second and then slowly lower the body to the starting position.

Too Difficult? Try a Dominated Mixed Grip Chin

Here´s how: Make your combined grip chins with one hand forward and one back.

Why this works: Forget doing half dominated chins. This variation will improve your skills and allow you to grip forward, which is more efficient. This also provides
additional support.

When you are able to complete four series (two series in each hand position) of eight repetitions, you´re ready to move on to Fully Dominated Chins.

Bodybuilding Workout Routine #4

Ultimate Swiss Ball Plank

This is quite possibly the best performing routine for the torso, making it very hard. This is because it combines two elements that make your abdominals mourn: instability and dynamic movement.

Action: Take a plank position but with you elbows and forearms on a Swiss ball. Move your elbows in a circular movement, making sure you do not rotate the torso.

Too difficult? Try the Easy Swiss Ball Routine

Here´s How: Take a push-up position but with elbows and forearms on a Swiss ball. Then move back and forth only a few inches like a saw.

Why it works: This works by creating instability combined with dynamic movement, but it is easier for the muscles of the torso.

When you can complete two 60 second series with your body perfectly aligned, you´re ready to move on to the Ultimate Swiss Ball routine.

Bodybuilding Workout Routine - BONUS

6-Pack Ab Routine

We included a bonus video for you below from our friend Matt. Though a natural bodybuilder, he got explosive results in a short amout of time. His ab workout routine is intense and not for the faint hearted. If you´re up for a challenge, check out his video below.

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