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.
This is a great routine for builing lean muscle mass if you have found
youself hitting a muscle building plateau with another routine.
Typical Muscle Building Routine
2-day
Split Resistance: Day 1 & 2
Day 1 -- Chest/ Shoulders /Triceps --
Day
2 --
Legs/ Back /Biceps --
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- Basic
Routine - 2-day Spilt
Resistance to be completed 4 times per week. Duration 45mins each
approximately.
- Rest
& Recovery -
Take a day rest between sessions i.e. complete it Day 1 & 2 on
Monday and Tuesday then rest Wednesday then complete Day 1 &
Day 2
on Thursday and Friday then rest for the weekend. This program is tough
so make sure you rest!
- Intensity
- Carry-out the exercises slowly focusing on good
form.
Always lift HEAVY
with good form
to Develop maximium Power, Speed and Muscle Mass.
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Day 1
Chest /
Shoulders / Triceps
Weight-lifting
Sets x
Reps
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
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Day 2
Legs /
Back / Biceps
Weight-lifting
Sets x
Reps
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
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Points
to Note
- Change program after 8-10 weeks to ensure the muscles
of the body
continue to grow and do not become stagnant from the same old workout
routine.
- Take 45 seconds break between Weightlifting excercises
- See Best Ab Exercises if you are unsure of any Core
Strengthening
exercises.
- Superset means no break is taken until 1 set of the
two excerises is
completed
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