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Workouts Articles and Videos | Bodybuilding.com

Jim Stoppani's 15-Minute Arm-Blaster Routine

Workouts
Jim Stoppani's 15-Minute Arm-Blaster Routine
Build bigger biceps and triceps with this super-efficient arm workout.

November 25, 2019

4 min read

Twin Peaks: How to Build Trophy-Winning Biceps

Workouts
Twin Peaks: How to Build Trophy-Winning Biceps
Want to be your best when it comes to arm development? Master the favorite moves of bodybuilding's all-time greats.

November 20, 2019

3 min read

Cardio for Gym Bros: 5 Conditioning Finishers for Lifters

Workouts
Cardio for Gym Bros: 5 Conditioning Finishers for Lifters
Think you're going to strut out of the gym with a pump but no sweat on your shirt? Not today, bro. Here are five ways to melt your face, and your body fat, at the end of any workout. You don't even have to count reps when you do it!

November 19, 2019

5 min read

The Simple Workout for Super Shoulders

Workouts
The Simple Workout for Super Shoulders
Looking for max results with little time and no machines? Free weights are your friend in this no-BS workout for blasting your shoulders.

November 08, 2019

3 min read

3 Essential Moves for a Bigger, Badder Back

Workouts
3 Essential Moves for a Bigger, Badder Back
These three exercises are simple yet effective when it comes to building the back aesthetics of your wildest dreams.

November 07, 2019

3 min read

The 400-Rep Shoulder-Shocker Workout

Workouts
The 400-Rep Shoulder-Shocker Workout
Make the most out of that V-taper with this high-volume workout designed with big delts in mind!

October 29, 2019

3 min read

Jim Stoppani's Secrets of Shred: Scorch More Body Fat with Heavy-Light Supersets

Workouts
Jim Stoppani's Secrets of Shred: Scorch More Body Fat with Heavy-Light Supersets
Alternating between low reps and high reps when supersetting can take your results to the next level.

October 23, 2019

10 min read

Jim Stoppani's Secrets of Shred: Torch More Fat with Tabatas

Workouts
Jim Stoppani's Secrets of Shred: Torch More Fat with Tabatas
Sneaking Tabatas into weight workouts provides all the benefits of HIIT, 4 minutes at a time. Here's how to program them.

October 04, 2019

5 min read

Pectoral Split: The 2 Workouts You Need for Quality Chest Gains!

Workouts
Pectoral Split: The 2 Workouts You Need for Quality Chest Gains!
By dividing your weekly chest work into two hardcore sessions, you can max out your intensity and squeeze out incredible pec gains beyond what you've ever seen!

September 26, 2019

6 min read

Brian DeCosta's Shredded-Upper-Body Workout

Workouts
Brian DeCosta's Shredded-Upper-Body Workout
Team Bodybuilding.com athlete Brian DeCosta's got workouts for days for you. Take a crack at his latest upper-body destroyer!

September 23, 2019

4 min read

Patrol Fitness: Cover Your Bases with These 30-Minute Workouts

Workouts
Patrol Fitness: Cover Your Bases with These 30-Minute Workouts
Keep your tactical bod on point with these goal-centric, time-friendly workouts!

September 12, 2019

8 min read

The 20-Minute, No-Weight, Full-Body Workout

Workouts
The 20-Minute, No-Weight, Full-Body Workout
Want to get a killer full-body workout without having to hit the gym? All you need is a plyo box and a little creativity to work every muscle group in just 20 minutes.

September 12, 2019

4 min read

Guns Blazing: How Sylvester Stallone Trained for Rambo's Finale

Workouts
Guns Blazing: How Sylvester Stallone Trained for Rambo's Finale
Nearly four decades after John Rambo first took America by storm, he's back for one final chapter. We spoke with Sylvester Stallone's longtime strength coach, Gunnar Peterson, on the eve of the film's release.

September 12, 2019

6 min read

Get an Unreal Biceps Pump in Just 2 Moves

Workouts
Get an Unreal Biceps Pump in Just 2 Moves
If swole is the goal and size is your prize, chase that biceps pump like your life depends on it! You'll need one machine, one set of dumbbells, and an extinguisher to put out the fire in your arms!

September 09, 2019

4 min read

Fitness Re-Imagined: How Dan Reynolds Stays Fit to Perform

Workouts
Fitness Re-Imagined: How Dan Reynolds Stays Fit to Perform
The lead singer of Imagine Dragons faces a very real foe when it comes to staying healthy and fit, but he also trains for a nightly sporting event: performing in front of tens of thousands of fans. Here's Dan Reynolds' training plan, fitness philosophy, and diet.

August 30, 2019

11 min read

I Trained with the Strongest Female Powerlifter in History and Here's What We Did

Workouts
I Trained with the Strongest Female Powerlifter in History and Here's What We Did
They say if you want to be the best, you've got to train like (or with) the best. Veteran powerlifter and Team Bodybuilding.com athlete Laura Phelps shows us exactly what that means with a max-effort lower-body day.

August 28, 2019

6 min read

Back Workouts for Women: 4 Ways to Build Your Back by Design!

Workouts
Back Workouts for Women: 4 Ways to Build Your Back by Design!
It's time to get serious about back training! Build the shape you want in both the upper and lower back, and add strength that will carry over to other lifts, sports, and to improving your posture. These are the back exercises you need to know!

August 12, 2019

12 min read

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30-Minute At-Home Workout for Muscle and Strength

Workouts
30-Minute At-Home Workout for Muscle and Strength
Get your burn on with this power workout from Scott Herman! Using nothing more than body weight and dumbbells, experience a full-body butt-kicker that builds crazy conditioning while helping burn fat and add muscle. It's an all-in-one powerhouse!

August 08, 2019

2 min read

Brian DeCosta's High-Volume Back Workout

Workouts
Brian DeCosta's High-Volume Back Workout
Bad back got you blue? Team Bodybuilding.com athlete Brian DeCosta has the workout Rx for an impressive wingspan that functions even better than it looks!

August 06, 2019

4 min read

2 Chest Workouts for Building Muscle-Packed Pecs

Workouts
2 Chest Workouts for Building Muscle-Packed Pecs
These workouts by Optimum Nutrition athletes Lony Pizarro and Tobias Young will have you questioning if you'll ever train chest again!

August 06, 2019

4 min read

Regan Grimes Has Your New Favorite Shoulder Workout

Workouts
Regan Grimes Has Your New Favorite Shoulder Workout
IFBB pro and Primeval Labs athlete Regan Grimes takes you through his personal shoulder workout to help you develop strong, capped delts.

August 05, 2019

5 min read

Total-Body Shred: Lewys Morgan-Smith Workout

Workouts
Total-Body Shred: Lewys Morgan-Smith Workout
Here's a full-body program designed to challenge every muscle in your body from pro bodybuilder and coach Lewys Morgan-Smith. Be prepared to burn calories!

August 01, 2019

4 min read

Delt Wreckage: 8 Weeks To Cannonball Shoulders

Workouts
Delt Wreckage: 8 Weeks To Cannonball Shoulders
How do you like the sound of 3 consecutive 82-rep lateral-raise sets? That and a few more muscle-challenging exercises will blow out your shoulders and get you galloping toward that V-taper you're after.

July 30, 2019

7 min read

3 Arm Workouts for Guaranteed Growth

Workouts
3 Arm Workouts for Guaranteed Growth
Defined guns put the finishing touch on an impressive physique. Optimum Nutrition athletes Tobias Young, Whitney Wiser, and Lony Pizzaro have just what you need to sculpt those tank-top-worthy arms!

July 24, 2019

5 min read

Hypertrophy Training for the Off-Season Strongman

Workouts
Hypertrophy Training for the Off-Season Strongman
Time to step away from the Atlas stones and car pulls. Pro strongman competitor and Team Bodybuilding.com athlete Anthony Fuhrman makes the case for fitting volume training into your long-term program.

July 22, 2019

4 min read

Uzoma Obilor's Classic Arms Workout

Workouts
Uzoma Obilor's Classic Arms Workout
Looking for a straightforward, badass arm workout that gets you results? IFBB Classic Physique pro Uzoma Obilor shows you a better way to enlarge those bis and tris.

July 09, 2019

4 min read

Strength without Compromise: Your Next-Level Bench Plan

Workouts
Strength without Compromise: Your Next-Level Bench Plan
Want a badass bench press? It pays to ask the best. Elite powerlifting champion Nick Ramey lays out his eight-week bench-boosting program, step by step.

July 01, 2019

11 min read

The Fourth of July Workout Challenge

Workouts
The Fourth of July Workout Challenge
This is the summer holiday workout you've been waiting for! Bust it out, and then celebrate the USA's birthday in sweaty style.

June 25, 2019

4 min read

Full Upper-Body Workout for Phenomenal Muscle Growth

Workouts
Full Upper-Body Workout for Phenomenal Muscle Growth
Mike Rashid brings you into battle (or in his case, the ring) with his hybrid training program, Kingmaker. Try his full upper-body workout and keep your strength and size gains in the center ring.

June 24, 2019

2 min read

The Ultimate Finisher for Bigger Biceps

Workouts
The Ultimate Finisher for Bigger Biceps
This arm superset will give your guns a great pump, for sleeve-stretching biceps gains in less than 5 minutes!

June 19, 2019

3 min read

The One-Move Leg Workout from Hell!

Workouts
The One-Move Leg Workout from Hell!
In the gym, at home, or wherever you train, you can do this burner of a lower-body workout with nothing more than a single heavy object to hold. You can do more if you want to, but this is really all you need!

June 18, 2019

6 min read

Gains Without Compromise: Your Total-Body Plan

Workouts
Gains Without Compromise: Your Total-Body Plan
Is all of your hard work in the gym failing to yield results? The Body Shop's Mike Occhipinti lays out a clear, no-nonsense program for building that balanced muscle mass you've always wanted.

June 17, 2019

6 min read

Triple-Threat Arm Workout with Regan Grimes

Workouts
Triple-Threat Arm Workout with Regan Grimes
IFBB Pro and Primeval Labs-sponsored athlete Regan Grimes takes you through his killer arm routine. Consider yourself warned!

June 14, 2019

5 min read

Brian DeCosta's High-Volume Chest, Shoulders, and Triceps Workout

Workouts
Brian DeCosta's High-Volume Chest, Shoulders, and Triceps Workout
Team Bodybuilding.com athlete Brian DeCosta presents an upper-body push workout that's sure to leave you feeling full and flex-worthy. What could be better?

June 13, 2019

4 min read

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The Science of Muscle Recovery: The Role of Active Recovery

Workouts
The Science of Muscle Recovery: The Role of Active Recovery
Here's the ultimate guide to active recovery: what it is, why you need it, how to put together a program, and even some sample workouts.

June 03, 2019

7 min read

Short but Sweet: 3 Mini Workouts to Help You Live Longer and Grow Stronger

Workouts
Short but Sweet: 3 Mini Workouts to Help You Live Longer and Grow Stronger
Try these short, efficient routines when you don't have even an hour to spare.

May 31, 2019

6 min read

The Ultimate Finisher for Abs

Workouts
The Ultimate Finisher for Abs
A six-pack makes every other muscle look better. Sculpt those abs and maximize your physique by adding this core-focused closer at the end of your workout.

May 23, 2019

3 min read

Build Your Hams and Calves In 3 Moves with Branch Warren

Workouts
Build Your Hams and Calves In 3 Moves with Branch Warren
What you see in the mirror only tells part of the story. Bodybuilder Branch Warren has the quick, intense protocol your leg day is lacking. Tack it onto your quad work and prepare to be humbled!

May 20, 2019

5 min read

The Best Damn Lunch Workout You've Ever Tried

Workouts
The Best Damn Lunch Workout You've Ever Tried
Hit the gym on your lunch break and make it count. This efficient workout routine is designed to build muscle, burn fat, and get you back to your job feeling calm and focused for the rest of the day.

May 15, 2019

4 min read

The Best Damn Morning Workout You've Ever Tried

Workouts
The Best Damn Morning Workout You've Ever Tried
Want to become a morning workout person? We've got the facts (and the routine) you need to get you rolling out of bed and hitting the gym with a purpose!

May 01, 2019

4 min read

Bajheera's 15-Minute Game-Break Workout

Workouts
Bajheera's 15-Minute Game-Break Workout
You don't need much equipment to get a great workout. Keep this game-break workout in your back pocket when your schedule can't fit a drive to the gym, or any time you want to get the blood pumping!

April 17, 2019

4 min read

How To Train For Anytime Energy

Workouts
How To Train For Anytime Energy
Are you dragging through everyday tasks and looking for a boost? These challenging cardio workouts will help you power through the day with more energy, better circulation, and greater muscle strength.

April 15, 2019

5 min read

Bajheera's Upper-Body Pump Workout

Workouts
Bajheera's Upper-Body Pump Workout
Bodybuilder and online gamer Jackson "Bajheera" Bliton offers his best tips for a high-volume pump that will satisfy the mind and nourish the muscles. Hit it fast and get back to your life!

April 03, 2019

4 min read

Get Max Results with This Minimal-Equipment Chest Workout

Workouts
Get Max Results with This Minimal-Equipment Chest Workout
Sometimes the basics are all you need to get the best from your chest.

April 01, 2019

3 min read

Dunkademics: 5 Moves for a Sky-High Vertical Jump

Workouts
Dunkademics: 5 Moves for a Sky-High Vertical Jump
Former Harlem Globetrotter and dunk phenom Myree Bowden takes us to school with the five moves that raised his vertical jump from 45 to 53 inches.

March 20, 2019

4 min read

Build a Full Chest with Gavin Matthews

Workouts
Build a Full Chest with Gavin Matthews
Pumping his pecs at one of the most iconic outdoor gyms in the world, Muscle Beach Nutrition athlete Gavin Matthews takes you through his full chest workout.

March 18, 2019

4 min read

Express Sets for Quick Workouts and Fast Gains

Workouts
Express Sets for Quick Workouts and Fast Gains
The only problem with traditional heavy lifting? It takes a long time. This unique protocol allows you to get the most out of your strength work while getting in and out of the gym in less time, using less equipment!

March 05, 2019

5 min read

Bodyweight Beach Workout with Ike Catcher

Workouts
Bodyweight Beach Workout with Ike Catcher
Ditch the treadmill and follow Ike Catcher outside for high-intensity cardio, Muscle Beach style.

March 01, 2019

3 min read

Get Max Results with This Minimal-Equipment Triceps Workout

Workouts
Get Max Results with This Minimal-Equipment Triceps Workout
Doing a lot of waiting around for machines on triceps day? This easy triceps workout uses minimal equipment so you can finally maximize your arm training with minimum down time!

February 08, 2019

3 min read

5 Techniques for Developing a Killer Quad Sweep

Workouts
5 Techniques for Developing a Killer Quad Sweep
So your V taper resembles a superhero's, but your legs look more like a PEZ dispenser. Here are the five best moves for improving your quad sweep.

February 04, 2019

3 min read

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