In order to set up a bodybuilders workout schedule you've got to know few fundamental things about bodybuilding. First of all I would like to say that there's no need to follow a workout schedule that is used by professional bodybuilders... Only think about it - those guys just train and eat like animals and they sleep. They don't need to go to work, school or college... They're hardcore and what works for them, doesn't always work for others.
In fact a lot of newbies who want to follow a workout schedule that are used by PRO's often screw up... They damage their spines, they strain their muscles and they do some other crazy things to themselves.
In order to set up your own bodybuilders workout schedule you've got to know what works and what doesn't:
Start from a goal: Every person who goes to the gym should have a goal. There are so many people who want to gain muscle and lose body fat at the same time and to be honest with you - this is impossible... If your main goal is to build muscle, then you'll have to follow a completely different workout and eating plan than you would if you would want to lose body fat. You've got to know exactly what do you want to achieve in the gym.
Don't waste your time on exercises which were designed for losers: At the moment there are so many different exercises to choose from... But you should know that the best way to build a lot of muscle is to focus on old-school barbell and dumbbell exercises. Forget about modern exercising machines, forget about the crap that is promoted on TV, instead focus on the things that work. Squats, bench press, deadlifts, barbell curls, skullcrushers, shoulder press, dips - these are the exercises that will help you to achieve the goals you want to achieve.
Set up a body-split workout schedule: In order to achieve the maximum results in the shortest period of time you'll have to follow a body-split workout schedule. You've got to understand that it's not a good thing to work with your leg, back and chest muscles on the same day... You can't do that and this is why you've to follow a body-split workout schedule. Here's an example of a good body-split workout schedule:
Monday (chest, biceps)
1) Incline barbell press 4x8
2) Flat barbell press 4x8
3) Dumbbell flyes 3x8~12
4) Dips 2xMax
5) Standing barbell curls 3x8-12
6) Dumbbell concentration or preacher curls 3x8-12
Tuesday (shoulders, traps, abs)
1) Lateral raise 4x8-12
2) Front raise 3x16
3) Dumbbell Shoulder Press 4x8
4) Seated behind-the-neck barbell press 4x8
5) Barbell Shrugs 4xMAX
6) Sit-ups (machine) 4x20 (lighter weight)
7) Crunches 3xMAX
Wednesday: REST
Thursday (back and triceps)
1) Pull-ups 3xMAX
2) Bent-over barbell rows 4x8
3) One-arm dumbbell rows 3x8-12
4) Deadlifts 4x8
5) Skullcrushers 3x8-12
6) Tricep pushdowns 3x12-16
Friday (legs)
1) Squats 4x8
2) Leg-press 4x8
3) Leg-extension 3x8-12
4) Lying leg curls 4x8
5) Calve raises 4xMAX
