Well, depending on your age, lifestyle, and current physical shape, a good bodybuilding workout can be very hard to find. This lesson will be mostly about lanky, tall gentlemen.
If you're lankier, taller, and generally scrawnier, you likely have a lack of both fat and muscle. So, you start on a heavy muscle-building workout - find the maximum weight you can lift in benchpress, curls, squats, and power cleans. Cut that in half, and do sets of thirty every single day. You must remember, you have to set aside time to workout. I'd recommend at least an hour. Here's how your workout should look: bodybuilding workout clothes
About an hour from the workout, eat something very high in protein and energy that gives an energy boost. Nothing unhealthy, preferably some sort of cooked meat or bean in a small portion. Have fruit, a protein drink, and LOTS of water on-hand.
Right before your workout, eat something small and high in carbs. Drink some water and your protein drink. Now we compare workouts in days. Remember to switch these up, but workout every day.
Day A: Heavy lifting.
First, rip off as many pushups as you can. And then, as many crunches. Remember: STAY ON YOUR FORM. Form is the most important part of a workout. Take a twenty-second break and drink some water, and then do thirty benchpress reps of weight that's between your medium and max (so if your max was 100 pounds, do about 60). Take a quick break, and do some pushups. Take a drink.
I would also like to note:Listen to music while you work out. Very helpful stuff there.
After that quick break, do some lat pulls if you have the equipment, as they're even better for both your chest and your arms than benchpress. Do thirty of heavier weight this time, as you have much more of your body behind this. When you finish this time, do some crunches. These build your abs in a great, easy motion.
Next, or if you can't do lat pulls: squats. You should at least double the weight you benched. Make sure your upper thighs are parallel to the ground when you reach the bottom, and slowly come up. Easy thirty reps. Pushups follow, of course.
Finally, power cleans. Many consider this one the most useless of the core lifts, but I find it helps build triceps like nobody's business. Make sure you stomp loud when you pull up the bar. Great tricep builder, as I said.
When you're done with this, finish with some pushups, crunches, and possibly pullups. This was your upper body day. Make sure to eat something and drink a protein drink when you're finished. Next:
Day B: Legs and Cardio
First off, you'll be doing a lot more crunches and some running. So wear appropriate clothing, and bring even more water.
So, first off, run a mile as fast as you can. Take a few minutes to rest when you're done. Do crunches and a few pushups, and then do some suicide sprints. Find two markers roughly twenty yards apart, and it should build your legs and endurance in a massive way.
Head to wherever you did squats last time, and pull off sets of 12 about twenty pounds less than your max. Day B is much shorter than Day A, but may get you more tired. Eat right.
Tips: Wear appropriate clothing. Self-explanatory. Bring a friend. Especially when you're lifting, you'll need a spotter. Plus, the company's nice. And always have music. It will distract almost everyone from pain and being tired.
Just remember the goal you're heading for, and stay focused. First week will be the rough part, and then it's smooth sailing.