Bodybuilding is a kind of sport that rely mainly on your endurance and stamina

Bodybuilding is a kind of sport that rely mainly on your endurance and stamina , as it require a lot of energy and passion, and if you are a beginner or an experienced bodybuilder, you have to give your maximum energy and endurance, as they said No Pain No Gain.

and when it comes to the extreme Bodybuilding or HardCore its more a way of living and a dedication, because your exercise does not finish once you are out of the gym, there are other factors and program which should be followed

such as your food,sleep,and your mental side, all those think should be planned and well maintained, for food you should stick to certain diet,sleep you have to fulfill your brain relaxation requirement, and your mind should be set and motivated.

So in musclesroom.com and in order to help our hero to follow certain life style and to stay away from all things that can harm your health,and after many research and discussion with professionals and people that have spend many years in the bodybuilding , we suggested you to follow the below plan if you have the power of will, and ready for the challenge, the below program contains both Cardio and workout sets the duration of each session it will take 1 hour 15 minutes this should be alternately three days a week,because of the high intensity of this program our body need to recover and heal the damage that happen to our muscle tissue in each exercises,and it give more chance for muscles to grow, we should not use heavy weights and concentrate more on the performance, the weight should be the last thing to think about during those sessions , we suggest two training routines each one of those have shown significant results :

Training Routine 1:

Warm up and get your body ready for the exercise,run on the treadmill for 10 minutes, or you can use the stationary bike for 5 to 10 minutes,Strict commitment to this routine can have perfect results in terms of gains and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and correct form. The amount of weight used should only be the last think to consider.

Cycle: 3 Days Per Week
Level: Novice To Intermediate
Goal: Introduction To Bodybuilding

Legs

Leg Presses: 3 Sets x 12 Reps
Leg Curls: 2 Sets x 12 Reps
Standing Calf Raises: 2 Sets x 12Reps

Chest/Shoulders

Flat Barbell Bench Presses: 2 Sets x 10 Reps
Barbell Shoulder Presses: 2 Sets x 10 Reps

Back

Front Pulldowns: 2 Sets x 10 Reps
Barbell Rows: 2 Sets x 10 Reps

Arms

Barbell Curls: 2 Sets x 10 Reps
Lying Tricep Extensions: 2 Sets x 10 Reps

Other

Ab Crunches: 2 Sets x 10 Reps
Aerobic Training: 20 minutes of low intensity aerobic

Schedule

Monday: On
Tuesday: Off
Wednesday: Repeat
Thursday: Off
Friday: Repeat
Saturday: Off

Sunday: Off

Training Routine 2:

This program basically consist of movements and exercise that target the major muscle groups ,The actual amount of weight used is always secondary. Concentrate on getting a the correct movement and avoid any kind of injuries due to the use of heavy weights. The pump is what’s important. So pay attention: strict form is extremely important, and try to minimize the rest period between each set it should not be more than 45 seconds.

Cycle: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off.
Level: Intermediate
Goal: Muscle Strength And Size

Monday – Chest/Biceps

Chest

Dumbbell Presses: 4 Sets x 8 Reps
Flat Bench Presses: 4 Sets x 8 Reps
Flat Dumbbell Flyes: 3 Sets x 8 Reps
Cable Crossovers: 2 Sets x 12 Reps

Biceps

Barbell Curls: 3 Sets x 8 Reps
Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday – Legs

Legs

Leg Curls: 4 Sets x 10 Reps
Leg Extensions: 4 Sets x 10 Reps
Leg Presses: 4 Sets x 12 Reps
Squats: 4 Sets x 12 Reps
Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday – Off

Thursday – Back/Calves

Back

Barbell Shrugs: 3 Sets x 10 Reps
High Pulls: 3 Sets x 10 Reps
Rear Shrugs: 3 Sets x 10 Reps
Reverse Barbell Rows: 3 Sets x 10 Reps
T-Bar Rows: 3 Sets x 10 Reps
Dumbbell Rows: 3 Sets x 10 Reps

Calves

Standing Calf Raises: 4 Sets x 12 Reps
Seated Calf Raises: 4 Sets x 12 Reps.

Friday – Off

Saturday – Shoulders/Triceps

Shoulders

Machine Laterals: 3 Sets x 10 Reps
Dumbbell Laterals: 3 Sets x 10 Reps
Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps

Dumbbell Presses: 3 Sets x 10 Reps
Tricep Pressdowns: 3 Sets x 10 Reps
Barbell Presses: 3 Sets x 10 Reps

Sunday – Off