Typical Muscle Building Routines
to ensure ways to Build Muscle Fast and Gain Maximum Muscle mass!
These Free Muscle Building Routines should be combined with a muscle building diet for optimium hypertrophy to the muscles of the body.
2-day Split Resistance -- Day 1 And Day 2 both to be completed twice per week (4 days in the gym per week altogether). Duration 1hr approximately.
Undertake for 8-10 weeks and combine with Body2Shape's Free Gain Muscle Mass and Serious Size Diet for best results.
Change program after 8-10 weeks so your muscles would become stagnant for the same old muscle toning exercises.
Always lift HEAVY to Gain Muscle Mass and Serious Size!!!
See Best Ab Exercises if you are unsure of any Core Strenghtening exercises.
Remember
the
–Physical-- --Mental-- --Strategic—
of Muscle Building Secrets to Gain Muscle Mass and Serious Size
–Physical-- --Mental-- --Strategic—
of Muscle Building Secrets to Gain Muscle Mass and Serious Size
2-day Split Resistance: Day 1 -- Chest/ Shoulders /Triceps --
Core Strenghtening Sets x Reps
Scissors 2 x 10each
Full Body Stretch 3 x 20
Side Oblique 3 x 12
Weight-lifting
Chest
Bench Press 5 x 6
Incline flys 3 x 12
Incline Push-up on bench 3 x 12
Shoulders
Arnold Press 3 x 10
Lateral raise 3 x 10 (superset)
Front Raise 3 x 12 (superset)
Triceps
Weighted Dips 3 x 8
Tricep Dips 3 x 12
2-day Split Resistance: Day 2 -- Legs/ Back /Biceps --
Core Strenghtening Sets x Reps
Scissors 2 x 10each
Full Body Stretch 3 x 20
Side Oblique 3 x 12
Weight-lifting
Legs
Squats 12, 10, 8, 6, 6
Lunges 3 x 10 each side (10L 10R then rest)
Back
Deadlift 3 x 12
Lateral Pull-up 3 x til failure
Rows 3 x 10
Biceps
21 rep Curl 3 x 21
Note:
Take 25 seconds break between Core excercises
Take 45 seconds break between Weight-lifting excercises
Superset means no break is taken until 1 set of the two excerises is completed.
