Sample bodybuilding workout:
Back/Biceps: Bent-over barbell rows, One-arm dumbbell rows, E-Z bar preacher curls, Hammer curls, Close-grip cable rows, One-arm cable curls, Standing barbell curls, Lat pull downs
Chest/Triceps: One-arm triceps extensions, Skull Crushers (Lying French Press), Incline bench press, Cable crossovers, Pectoral flyes w/dumbbells, Flat bench dumbbell press, Triceps Press downs
Cycle 1: Whole Body, Cardio, Whole Body, Cardio, Whole Body, Cardio, Rest
Cycle 2: Chest, Triceps, Shoulders, Cardio, Back, Biceps, Calves, Cardio, Hams, Glutes, Abs, Cardio, Rest
Cycle 3: Chest, Triceps, Back, Biceps, Cardio, Legs, Abs, Shoulders, Traps, Cardio, Rest
Do these cycles for 4-6 weeks or until you see results.
Cool down. The 10-15 minutes cool down can be a jogging or a walking to slowly bring your body temperature at the normal level.
Post-stretching exercise for about 5-10mins.
The four most effective bodybuilding workouts that should be included in the routine are bench press, squats, military press, and dead lifts.