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Muscle Building Routine

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  • Muscle Building Routine

    Hi Everyone

    Just wanted to post the routine I'm currently working. This has been put together for me by a friend that used it for a number of years and had large gains.

    My goal is to grow mass by building muscle while also dropping a small amount of fat to finally reveal my abs. So far I've been working this routine for 3 weeks and intend to use it as a five-week cycle with the fifth week being non-weight lifting and instead attending a couple of body pump classes and spin to shred fat, improve muscle tone and get a great pumped look.

    Monday - Chest
    Barbell Bench Press - 4 sets, 10 reps
    Dumbell Incline Bench Presss - 3 sets, 10 reps
    Barbell Decline Bench Press - 3 sets, 10 reps
    Dumbell Fly - 4 sets, 10 reps. Start lying flat and moving the bench up 1 click with each set.

    Tuesday - Back
    Pull-Ups - 30 reps total trying for only 3 sets but take 4 or 5 sets if required.
    Barbell Bent Over Row - 3 sets, 10 reps
    Cable Seated Row - 3 sets, reps
    Dumbell Bent Over Delt Raise - 3 sets, 10 reps

    Wednesday - Cardio & Abs
    Treadmill - 10 mins trying to get as much distance as possible. Aim for 1.2-1.5 Km
    Stationary Bike - 10 mins trying to get as much distance as possible. Aim for 4.0-4.5 Km
    Rowing Machine - 10 mins trying to get as much distance as possible. Aim for 2000-2500 meters
    Crunches - 2 sets, 10 reps
    Weighted Plate Twists - 2 sets, 10 reps per side
    Decline Crunches - 2 sets, 10 reps
    Weighted Wood Chops - 2 sets, 10 reps per side (I use a low cable machine for these)
    Front Plank - 2 sets, 60-90 seconds
    Side Plank - 2 sets per side, 45-60 seconds per side.

    Thursday - Legs
    Barbell Deadlifts - 3 sets (at least 2 mins rest between sets)
    Barbell Squat - 3 sets
    Dumbell Lunges - 3 sets per side, 10 reps
    Leg Curls - 3 sets per leg, 10 reps
    Leg Extensions - 3 sets per leg, 10 reps

    Friday - Arms
    Lying Close-Grip Barbell Triceps Press to Chin - 2 sets, 10 reps
    Barbell Curl - 2 sets, 10 reps
    Berbell Close Grip Bench Press - 2 sets, 10 reps
    Hammer Curls - 2 sets, 10 reps
    Triceps Pushdown - Rope - 2 sets, 10 reps
    Incline Dumbell Curls - 2 sets, 10 reps per arm

    Notes:
    So I have stated 10 reps for the weights however this is always what I aim for but rarely achieve on the last set. If you can always hit 10 reps without losing form then you're not using enough weight!!

    When doing Barbell Curls on Friday, use the Barbell Curl exercise but use the EZ bar. If you use the EZ bar exercise your progress wont be shown on the stats page

    Each week you should be starting with the weight you used from set 2 of last week. This way you'll always be lifting more and growing more.

    DON'T BE PUT OFF IF YOU CAN ONLY DO EVEN 3 OR 4 REPS ON YOUR LAST SET!! So long as your lifting heavier weight I assure you, next week you'll double that number of reps.

  • #2
    Awesome i'll be trying out this routine
    I'll let u know how it goes
    Thanks!

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    • #3
      What are you doing for a nutrition plan to go along with this?

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      • #4
        Just curious when are you doing shoulders?

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        • #5
          So i've tried this routine out for a 2 weeks. and.... im not impressed.
          sorry moving to a different routine.

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          • #6
            Not too shabby....looks a bit like mine

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            • #7
              Not Bad. I tend to group associated groups together:
              Day 1 - Chest / Triceps
              Day 2 - Back / Biceps
              Day 3 - Shoulders
              Day 4 - Arms / Abs
              Day 5 - Legs
              Day 6 - Rest

              Usually, your chest and back gains will be limited by your tri's and Bi's ... That is why I work them in conjunction with the major muscle group and they have a day of their own.

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              • #8
                So... anyone found this to be a good routine?

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                • #9
                  doesnt look to be too bad of a routine IMO tho id add a little bit of things but im no expert...

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                  • #10
                    Out of curiosity how much rest are you getting between sets? If I did your chest routine with 90 seconds rest between sets (which is a lot for me) I could finish your routine in 25-30 mins ( Not enough time stressing your muscles IMO). Also if you can do more than 10-12 reps on your pull-ups I would suggest doing weighted pull ups for maximum lat and back growth! Plus I didn't see anything hitting your shoulders or traps directly.. Just some food for thought.
                    Last edited by Bigpup101; 11-12-2010, 06:42 PM.

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                    • #11
                      Here is the workout I'm doing, it is a Push/Pull split every other day with 2 Push routines and 2 Pull routines.


                      Push Workout 1

                      Leg Press 3x5
                      Bench Press 3x5
                      Dumbbell Front Raise 3x5
                      Seated Calf Raise 3x5
                      Skullcrusher 3x5
                      Dumbbell Side Bend 3x5


                      Pull Workout 1

                      Lat Pulldown 3x5
                      Seated Leg Curl 3x5
                      Bent-Over Row 3x5
                      Upright Row 3x5
                      Barbell Curl 3x5
                      Barbell Shrug 3x5
                      Weighted Incline Situps 3x5


                      Push Workout 2

                      Leg Extension 3x5
                      Incline Bench Press 3x5
                      Machine Shoulder Press 3x5
                      Seated Calf Extension 3x5
                      Tricep Pushdown 3x5
                      45* side bend 3x5


                      Pull Workout 2

                      Close Grip Pulldown 3x5
                      45* Hyperextension 3x5
                      Cable Row 3x5
                      Lateral Raise 3x5
                      Dumbbell Curl 3x5
                      Cable Shrug 3x5
                      Cable Crunch 3x5

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                      • #12
                        It looks good. Keep it up!

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