30-Minute Workout: Bodybuilding 101

October 13, 2016 / in Fitness, Gold Coast / by Vince Bendotti, FFC Gold Coast Personal Trainer

30-Minute Workout: Bodybuilding 101 WorkoutIn our previous post, Bodybuilding 101: Getting Started With Your First Competition, we gave a basic overview of the different types of bodybuilding organizations and classes available, and how to choose the right one for your goals.

As we mentioned, physique competitions are a great way to stay motivated and showcase your hard work in the gym. With the variety of competition and class options, you can more easily find the right niche to show off your progress.

Since each division places different importance on aesthetics and other variables, it is important to consider them when designing your exercise program.

In this post, we’re going to take you through the basics of a competition-based 30-minute workout program to get you on your way.

Competition Exercise Program Basics

When it comes to bodybuilding 101, a great way to balance your physique is to work out using a push/pull mentality. This allows for you to train opposing muscle groups during the same session and lessens the risk of developing imbalances.

In the presence of a time constraint, supersetting a push and a pull movement is ideal. Supersetting is when two exercises are completed back to back, with no rest in between. This is one of my favorite (and very basic) push/pull workouts:

Warm-up:

Jumping Jacks - 3 sets of 20 seconds

Seal Jacks - 3 sets of 20 seconds

Planks - 3 sets

*If you are an advanced lifter, these times can be extended to the following:

  • 45 seconds for the first set
  • 60 seconds for the second set
  • 75 seconds for the third set

Supersets

Note about rest times: rest 1-2 minutes before completing each superset. During the superset, remember to move quickly from exercise to exercise.

First Superset:

Push-ups (Controlled 5 seconds down, 1 second on the way up)

  • 4 sets of 10

*If you find you are falling before 10, complete the set using a modified version on your knees

Band Pull-Aparts

  • 2 sets of 10 with wrists facing down
  • 2 sets of 10 with wrists facing up

*Find a band you can complete the 4 sets of 10 with, but add enough resistance to make the sets somewhat difficult for yourself

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Second Superset:

Decline Barbell Bench Press

  • 3 warm-up sets of 12-15 reps - start with the bar and work your way toward your working set weight
  • 2 working sets of 10 reps – this should be about 75% of your max weight

Barbell Rows

  • 3 warm-up sets of 12-15 reps - start with the bar and work your way toward your working set weight
  • 2 working sets of 10 reps – again, this should be about 75% of your max weight

Third Superset:

 Machine Flys (PecDeck)

  • 2 warm-up sets of 12-15 reps - work toward your 75% max weight
  • 2 working sets – this should be 75% of your max

Rear Machine Flys (Reverse PecDeck)

  • 2 warm-up sets of 12-15 reps - work toward your 75% max weight
  • 2 working sets of 10 reps – this should be at 75% of your max

Cooldown:

Walk 5 minutes on the treadmill

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