I'm unsure as to how to approach your training (I really dislike putting together bodybuilding splits/ routines etc as the bodybuilding ethos differs quite abit from powerlifting/ strongman).
Good exercises for your arms which I'm told by fellow BBers are quite good are: (biceps) barbell/ ez-bar curls, alternating supinated dumbell curls, hammer curls (triceps) skull crushers, tricep push downs (shoulders/ back) military/ front presses, dumbell lateral raises, upright rowing, bent over barbell/ dumbell rowing, T-bar rows, chins/ lateral pulldowns (chest) lncine/ flat/ decline dumbell and/ or barbell presses, dips, pec deck (lol), flyes, cable cross overs
As for the legs, God knows what BBers do, I think maybe: leg press, squats (usually smith or hack squats
), knee extensions, leg curls, leg abduction machine, standing/ sitting calf raises.
And abs: flat/ decline sit ups (weighted is optional), crunches, leg raises (these are the only three which immediately spring to mind, though there are loads)
Each exercise, do 3-4 sets. The rep range for hypertrophy (which is what you're after I think) is IMHO 6-12 reps per set. I would say 2 minutes between sets? It's up to you.
Progressive overload techniques might be: more reps or sets, shorter duration between sets, increasing the poundage.
You could split your exercises into this (give you an idea): chest and triceps, back and biceps, arms and shoulders and calfs, chest and back, legs and calfs. It's up to you. The BBers of the forum probably have better splits/ structures.
As for diet, have a range of foods which allows for variety in your daily plans: milk, eggs, yoghurt, butter, cheese, red meat, poultry, fish, whole grains, nuts/ seeds/ pulses, and a large spectrum of different fruits and vegetables.
Cut out the fruit juice (eat the actual fruit rather than drinking "sugary water in a glass" fruit juice), drink minimum of 3L of water daily, and then some more, you may wish to go low fat on milk, cheese, yoghurt and meat, which is acceptable, but I strongly recommend eating whole eggs. Avoid refined,
processed foods such as white bread, rice and pasta, refined cereals, etc. Obviously avoid the usual junk food: cakes, biscuits, sweets, soft drinks, takeaway food, fry ups et al.
As a bodybuilder, you may wish to look into supplements such as creatine and protein/ MRP shakes (I'm personally pro-food and anti-supplements, but each to their own as they say).
A typical days eating may be 1'800 - 2'500Kcal, split into 4-6 meals (a meal every 2-3 hours). Your CFP ratios should follow something like this: 55-60 % carbs, 20-25% protein, 15-20% fats.
- B.A.
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