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.
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.