A Great Body-building Workout Program

A Great Body-building Workout Program

I love gyming and I know a lot of other people out there love it too, someone asked me if I could write a little tutorial of what type of workouts to do at the gym to give you a great body, there are so many different types and variations but I’ve come up with this one that is fairly simple and will give you great upper body workout the first day and a great lower body workout the second, and then you just rotate between these two days, maybe 4 or 5 days workout a week and you are on your way to success my friend.

I’ve split up between the different main muscles in your body, hope it helps.

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Chest Exercise:

Bench Press

The bench press is a very important workout for strengthening your chest muscles and building bulk, beginners should only start with however much they can do easily so as not to put unwanted strain or get muscle ripped. Recommend amount is 3 sets of 10-12 reps, and try to upgrade the amount you press every week even if it is only by a little bit.


The fly works the same muscles as a bench press but focuses on the outer chest, you lay on a bench holding a dumbbell in each hand and bring your arms out to the sides and then raise them up so they touch above your chest with your arms straight and then return to starting position. You should do the same amount of these as Bench Press.


These are for beginners or for stretching before/after bench pressing. Try to start with 3 sets of 20 and work your way up from there.

Bicep Exercise:

Barbell Curl

The barbell curl is quite simple you take a barbell and hold it with your palms facing up stand up and slowly bring it to your chest and then back down to the starting position. Do 5 sets of 10, use a low weight if you’re not used to it.

Seated Dumbbell Curl

Start off sitting on an incline chair with a dumbbell in each hand, when ready bring both arms up to chest at the same time, then slowly lower. Do 3 sets of 10.

Tricep and Shoulder Exercise:


Dips are an easy tricep/shoulder exercise that you can do anywhere, just lean your hands on a bench or bar with your legs on the floor and slowly lower yourself to almost a sitting position on the ground and then raise yourself again. Do 3 sets of 30 or more if able.


A good shoulder and bicep exercise that doesn’t require a gym, just find a high bar that can support your body weight, grasp with both hands in any position and pull yourself up slowly and then return to start. Do 3 sets of 5 if possible, if not do less.

Leg Exercise:


This is by far the best whole leg and butt workout there is, just stand in an straight position feet apart and slowly squat as low as you can and then bring yourself back up slowly, when you start to get better and stronger you can do it with a barbell on your shoulders for added weight. Do 3 sets of 40.

Calf Extensions

Stand straight holding onto a chair or something similar and slowly raise yourself up onto your toes and then lower, you can do these with a dumbbell in one hand for added weight as well. Do 3 sets of 50.

Quad Extensions

This is a machine you can find at most gyms. Do 3 sets of 20.


This will help keep your legs toned and not bulky, speed doesn’t matter just do it at the pace that you’re comfortable with even if it is walking. Run for 30+ minutes.

Follow these guidelines and you won’t have to wait long before you see results.