Here is a collection of my 7 Minute or Less Natural Bodybuilding Workout Routines!
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Who Are These Routines Good For?
Great for beginners and also those who do not have a lot of time to get their workouts in. These routines can be used for muscle gain and for fat loss as well. Keep in mind that it is the diet what will determine whether you will gain muscle or lose fat.
These routines are great for women also who are looking to tone up as they lose fat.
What Equipment Do You Need?
Just a pair of dumbbells, an optional exercise mat and a lot of determination!
How to Use Them
The best way to use them is in a 3 day day split.
You can choose any of the 3 splits below. You may also choose one split, do it for 4 weeks, and then change to another split for variety purposes.
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
What If I Have More Time To Train?
You can do 3-4 sets of each exercise if you have the time. When time is not a problem, then you can also start adding periodization to your routine by doing a week of 3 sets, 2 weeks of 4 sets, and then doing just 2 sets for the following 3 weeks.
What If My Time Is So Limited That I Can Only Do 1 Body part in the Morning and Maybe 2 Later On? Is That OK?
Absolutely. No issue to do Chest, for example, in the morning with Arms later in the day.
7-Minute (or Less) Natural Bodybuilding Workout Routines
Click on the video below in order to see routine specifics and how to execute all of the exercises.
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Conclusion
Remember that diet and training go hand in hand so without a good diet program, the results from your exercise efforts will be much less than what they could be. And the more advanced you get, the more important your nutrition program becomes.
Take a look at my sample bodybuilding diets here.
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