By Bobby Faber

2014 WPC/APF World Bench Press Champion

275lb Weight Class

Workout routines are very important when it comes to training and making gains, anyone can go into the gym and lift weights but if you don’t have a routine or plan you won’t see the gains you desire. You have certain muscle groups that work together when you train, that being said its a good idea to figure out those groups and train them together. Its a good idea to keep a training diary to fall back on, so every week you can look back and see what you did the week before and make slight gains each week. Another reason a diary is important is because you want to change up your workout routines every 6 weeks or so, doing this avoids the risk of plateau. When figuring out your workout routines you must figure in enough rest days so your body can recover, without adequate recovery time your body/strength will not grow. A person should allow 3 days per week for recovery for best results. One last thing before I get into this article, when you are making your workout routines you must puttogether workouts that will hit each part of each muscle. Your shoulder has 3 parts the rear delt, head and front delt therefore, you must do a movement for each part of the entire shoulder.

THE PERFECT WORKOUT ROUTINES

The most common workout routine is the one I follow also, I train Monday, Wednesday, Friday and Sunday. Doing this schedule allows you to rest Tuesday, Thursday and Saturday.

Monday I train back, traps and biceps. These muscles all work together to get the job done, anytime you are doing a pulling exercise you are working your back, and biceps are a secondary muscle. When training you will always want to do your power movement first, my power movement for back training is deadlifts. A power movement is the exercise that will use the most strength.

Tuesday I rest and eat as much as I can.

Wednesday I train chest and triceps, when training chest your triceps are a secondary muscle so it only makes sence to do this. This day my flat bench is my power movement so I do this first, then proceed with the rest of my training

Thursday I rest and eat as much as I can.

Friday I train legs, I train legs alone because you usually can’t do much after a good leg workout.

Saturday I rest and eat as much as I can.

Sunday is my favorite day of the week for training, I train heavy bench on sunday and after heavy bench I train shoulders and triceps. I am a bench only guy so I train Chest 2xs a week along with triceps. I train shoulders after benching on sundays because shoulders are a secondary muscle in bench pressing, I train shoulders heavy as well and by training them on sunday they have a week to recover before I heavy bench again.

This is my training schedule and i’m not saying it fits you perfect, you may do different exercises different days but you can learn how to put together a workout routines by referring to this program. You can learn what muscle groups work together and when to work what.

I know you have all heard ‘’your diet is the most important thing’’ that’s very true when it comes to making gains. Check out my articles ‘’’’ or ‘’’’ these will help you a lot in the diet department.