A sample Functional Bodybuilding workout incorporates a combination of functional movements, strength training, and bodybuilding principles to improve overall fitness, muscle development, and aesthetics. This workout focuses on the upper body and core while including some lower body exercises for balance.
Warm-up:
1 - 5-10 minutes of light cardio (e.g., jogging, cycling) to increase heart rate and blood flow.
2 - Dynamic stretches targeting major muscle groups, such as arm circles, walking lunges, and trunk rotations.
Workout:
1 - Bench Press: 3 sets of 8 reps to build chest, shoulder, and triceps strength.
2 - Bent-Over Rows: 3 sets of 10 reps to target the back and biceps.
3 - Dumbbell Shoulder Press: 3 sets of 12 reps to develop shoulder strength and stability.
4 - Single-Arm Dumbbell Rows: 3 sets of 10 reps per arm to work the lats and biceps.
5 - Push-Ups: 3 sets of 15 reps to engage the chest, shoulders, and triceps.
6 - Dumbbell Bicep Curls: 3 sets of 12 reps to isolate and strengthen the biceps.
7 - Tricep Dips: 3 sets of 12 reps to target the triceps.
8 - Russian Twists: 3 sets of 15 reps per side to engage the core muscles.
9 - Split Squats: 3 sets of 10 reps per leg to work the lower body and improve balance.
10 - Plank Hold: 3 sets of 30-60 seconds to strengthen the core and improve stability.
Warm-up:
1 - 5-10 minutes of light cardio (e.g., jogging, cycling) to increase heart rate and blood flow.
2 - Dynamic stretches targeting major muscle groups, such as arm circles, walking lunges, and trunk rotations.
Workout:
1 - Bench Press: 3 sets of 8 reps to build chest, shoulder, and triceps strength.
2 - Bent-Over Rows: 3 sets of 10 reps to target the back and biceps.
3 - Dumbbell Shoulder Press: 3 sets of 12 reps to develop shoulder strength and stability.
4 - Single-Arm Dumbbell Rows: 3 sets of 10 reps per arm to work the lats and biceps.
5 - Push-Ups: 3 sets of 15 reps to engage the chest, shoulders, and triceps.
6 - Dumbbell Bicep Curls: 3 sets of 12 reps to isolate and strengthen the biceps.
7 - Tricep Dips: 3 sets of 12 reps to target the triceps.
8 - Russian Twists: 3 sets of 15 reps per side to engage the core muscles.
9 - Split Squats: 3 sets of 10 reps per leg to work the lower body and improve balance.
10 - Plank Hold: 3 sets of 30-60 seconds to strengthen the core and improve stability.
Cooldown:
1 - Static stretching targeting major muscle groups, holding each stretch for 20-30 seconds.
2 - Light aerobic activity (e.g., walking) to gradually lower heart rate.
Important notes:
1 - Choose weights that challenge you within the prescribed rep range.
2 - Rest for 60-90 seconds between sets to allow for recovery.
3 - Focus on maintaining proper form and technique throughout each exercise.
4 - Modify or adjust exercises as needed to suit your fitness level and any existing injuries.
This sample workout provides a balanced upper body and core training session that incorporates both functional and bodybuilding exercises. Remember to consult a healthcare professional before starting any new exercise program and listen to your body to avoid overexertion or injury.
1 - Static stretching targeting major muscle groups, holding each stretch for 20-30 seconds.
2 - Light aerobic activity (e.g., walking) to gradually lower heart rate.
Important notes:
1 - Choose weights that challenge you within the prescribed rep range.
2 - Rest for 60-90 seconds between sets to allow for recovery.
3 - Focus on maintaining proper form and technique throughout each exercise.
4 - Modify or adjust exercises as needed to suit your fitness level and any existing injuries.
This sample workout provides a balanced upper body and core training session that incorporates both functional and bodybuilding exercises. Remember to consult a healthcare professional before starting any new exercise program and listen to your body to avoid overexertion or injury.
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