Stand with a micro bend in knees and feet slightly wider than shoulder-width apart. Grab dumbbells and hinge at hips so they hang in front of shins, palms facing you. Brace core and lift weights by squeezing glutes, thrusting hips forward, and pulling torso back and up. Focus on just hinging at the hips, not squatting. Repeat for 3 sets of 12 reps.
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Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight—don’t!
For us recreational enthusiasts, there are few things that provide more inspiration than the audible feats of strength that take place in our own gyms every day. The clanging of non-collared plates on a big set of squats. The seismic thud of a stacked set of dumbbells hitting the floor. The primitive, rep-beating grunt of fellow strength-seeking men. It’s this cacophony of iron that pushes us to push ourselves. We want to move more weight - lots more - and we’re ready to put in the work.
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).[13]
Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.
Captain's chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
With this in mind, focus less on single-joint movements (sometimes called isolation exercises) in favor of multijoint ones. The bench press, squat, deadlift, overhead press, bent-over row, and power clean are examples of solid multijoint exercises that require several muscle groups to work in coordination. These exercises should form the foundation of your training plan.

Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 

Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature for aesthetic purposes.[1] An individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through the elimination of nonessential body fat, enhanced at the last stage by a combination of extracellular dehydration and carbohydrate loading, to achieve maximum muscular definition and vascularity, as well as tanning to accentuate the contrast of the skin under the spotlights. Bodybuilders may use anabolic steroids and other performance-enhancing drugs to build muscles.
BMR can also be estimated simply by multiplying body weight by 10-11 calories per pound or 22-24 kilocalories per kilogram. So, someone weighing 150 pounds has a BMR close to 1,500-1,650 calories per day. If you're pregnant, add 300 calories to your estimated calorie needs (don't take "eating for two" literally!). If you're breastfeeding, add 500 calories.
Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.
Neither was Fresno, for that matter. The point is, you won't be Mr. Olympia, or break any world records, in just a year's time. Be realistic about the improvements you can make in a specific time frame. Likewise, give any program 8-12 weeks to see if it's working for you. Try to improve even 1% every workout, as any progression is good, whether it's an extra set, more reps, more weight, or better technique. Over time you'll accumulate massive improvements. Consistent improvement equals long-term gains. I've been training over 20 years and I'm still improving every workout.
Seriously, know your personal limits. I can't tell you how many times I've seen somebody give up too early or get hurt during training or racing because they simply had no idea what their real thresholds were. The whole idea behind training and/or competing is to push your thresholds to the limits to fulfill your potential. If you don't know what your limits are, how can you possibly know what your potential is?

Get enough rest. While some people exert too little effort and easily lose patience, others also try too hard and over-train. You need to rest in between workouts. The muscles you stress during a workout should get about 72 hours of rest so that they can have the opportunity to recover and grow. You also need to get enough sleep very night. That means getting 7 hours of sleep minimum.

You can’t know where you’re going without knowing where you are. So before you conduct any sort of diet overhaul, take a look at the number of calories you currently consume on a day-to-day basis. Apps like MyFitnessPal make this exceedingly easy to do. Your daily caloric intake might surprise you! And once you know how many calories you devour each day, figure out how many calories you ought to be consuming using the Mifflin St. Jeor equation.

Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[23] In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), however, the emphasis is different.
I've been training for 20 years and to commemorate that long training slog, I sat down and compiled my 10 best training tips. After I wrote them down, though, I realized that while they'd no doubt be valuable to the novice trainee, they're probably things that the advanced trainee already knows. So I also compiled a second list to augment the first. The second list gives my best advanced tips. The end result is, I hope, something that's valuable to both levels of trainees.
Here is a very good bodybuilding workout routine tip you can use to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting between training sessions in an optimal manner. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.
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