When it comes to getting into killer shape and developing a chiseled physique, there are numerous bodybuilding exercises which need to be performed. The following exercise routines tackle the main body parts and focus is on the major muscle groups of the upper body, lower body and abdomen.

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Chest Routine

Flat Barbell or Dumbbell Bench Press – 3 sets of 10-12 reps (alternate from barbell to dumbbells every other exercise day)

Incline Barbell or Dumbbell Bench Press – 3 sets of 10-12 reps (alternate from barbell to dumbbells every other exercise day)

Flat Barbell or Dumbbell Bench Flyes – 3 sets of 8 reps (alternate from barbell to dumbbells every other exercise day)

Incline Barbell or Dumbbell Bench Flyes - 3 sets of 8 reps (alternate from barbell to dumbbells every other exercise day)

Standing Upper Crossovers with Resistance Bands – 3 sets of 8-10 reps

Standing Lower Crossovers with Resistance Bands – 3 sets of 8-10 reps

Biceps Routine

Preacher Barbell Curls – 3 sets of 10-12 reps

Standing Resistance Band Curls – 3 sets of 12-15 reps

Concentration Curls – 3 sets of 8-10 reps

Triceps Routine

Skull Crushers – 3 sets of 10-12 reps

Resistance Band One Arm Overhead Extensions – 3 sets of 10-15 reps

Z-Bar Close Grip Presses – 3 sets of 10-12 reps

Resistance Band Press Downs – 3 sets of 12-15 reps

Forearms Routine

Reverse Preacher Barbell Curls – 3 sets of 12-15 reps

Alternate Resistance Band Wrist Curls – 3 sets of 15-20 reps

Shoulders Routine

Barbell or Dumbbell Shoulder Presses – 3 sets of 10-12 reps (alternate from barbell to dumbbells every other exercise day)

Lateral Resistance Band Raises – 3 sets of 12-15 reps

Alternating Front Dumbbell Raises – 3 sets of 10 reps with each arm

Bent Over Resistance Band Cross Laterals – 3 sets of 12-15 reps

Back Routine

Good Mornings – 3 sets of 8-10 reps

Bent Over Barbell Rows – 3 sets of 8-10 reps

Resistance Band Reverse Flyes – 3 sets of 12-15 reps

Lat Machine Pull Downs – 3 sets of 10-12 reps

Thighs Routine

Squats – 3 sets of 10-12 sets

Leg Curl Machine – 3 sets of 10-12 sets

Resistance Band Lunges – 3 sets of 12-15 reps with each leg

Leg Presses – 3 sets of 10-12 reps

Calves Routine

Standing Calf Raises – 3 sets of 12-15 reps

Standing Machine Calf Raises – 3 sets of 10-12 reps

Resistance Band Plantar Flexions – 3 sets of 15-20 reps

Abdominals Routine

Crunches – 3 sets of 15 reps

Resistance Band Kneeling Crunches – 3 sets of 15-20 reps

Resistance Band Standing Twists – 3 sets of 15-20 reps each side

Hanging Reverse Crunches – 3 sets of 8-10 reps

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