Different sports require different types of muscle mass and strength training exercises. If you are a football player looking to pack on the mass as a linebacker your focus will be on shear strength and size. If you are a boxer wanting to go up a weight class you will want to work on speed and agility and strength and size. Select the appropriate type of bodybuilding workout for you by first determining your goals as they relate to mass, strength, speed or agility. Along with the appropriate weight lifting routine, follow a nutrition plan that meets your caloric needs for adding muscle mass and improving performance, according to BodyBuilding.com.
Beginning Two-Day Split Routine
Step 1
Begin with upper body on Monday. Do two sets of 10 to 12 repetitions of the following exercises: dumbbell bench press, butterfly, military press, triceps pushdown, lying triceps press, side lateral raises, preacher curls, seated dumbbell curls, lat pulldowns, one-arm dumbbell rows and dumbbell shrugs. Use weight that takes your muscles to failure, where you feel you can't do another repetition, by the last set of reps to increase muscle mass, according to Science Daily.
Step 2
Work your lower body on Tuesday. Do two sets of 10 to 12 repetitions of the following exercises: leg extensions, seated leg curls, lying leg curls, standing calf raises, seated calf raises and abs crunch machine. Do three sets of 10 to 15 repetitions on the leg press and do three sets of 15 to 20 repetitions of crunches for abs.
Step 3
Rest your muscles from weight lifting on Wednesday for muscle recovery and growth. Do 30 minutes to an hour of moderate to intense aerobic activity for fat-burning such as walking, hiking, bicycling or swimming.
Step 4
Train your upper body on Thursday. Do three sets of 10 to 12 repetitions of chin-ups, EZ-Bar curls, cable crossovers and rope push-downs. Do two sets of 10 to 12 repetitions of seated cable rows, upright cable rows, lateral raises, hammer curls, incline dumbbell press, military press and dips.
Step 5
Work your lower body on Friday with three sets of 15 to 20 repetitions of crunches for your abs. Do two sets of 10 to 12 reps of the following exercises: donkey calf raises, standing calf raises, seated leg curls, standing leg curls, leg press, hack squats and abs crunch machine.
Step 6
Rest your muscles from strength training on Saturday and Sunday for recovery and growth. Do 30 minutes to one hour of fat-burning cardiovascular exercise.
Tips and Warnings
- Follow a diet that improves your strength and athletic performance. Drink plenty of water before, during and after your workouts. Get the appropriate amount of sleep for muscle recovery.
- Consult your doctor before beginning any new exercise or diet program.
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