<b><u>Why This Routine Works</b></u> This routine was design to put emphasis on shorter rest periods, moderate to heavy weight and focus upon form to work the muscle fibers for growth. With this routine you want to allow for around 48 hours of rest between each workout day for optimal muscle growth and recovery. Rest is crucial to help your muscles recuperate from the type of training that you will be performing with this routine. By using a 45 second rest period, you will keep the oxygen and blood flowing constantly through the muscles, helping them stay active and focusing on developing that pump to stretch and rip the fibers to increase size and stimulate growth. Another key to this workout routine is eating plenty of calories and getting the rest that you need. Without eating a proper, clean and healthy diet and allowing for your body to get around 6 - 8 hours of sleep every night, you are limiting your body's ability to grow and attain the results that you desire. You can add in cardio at any point throughout this routine to add in extra calorie burning. <b><u>Workout Day Split</b></u> <u>Weeks 1 and 2</u> Day 1 Abs and Legs Day 2 Back and Biceps Day 3 Chest, Shoulders and Triceps <u>Weeks 3 and 4</u> Day 1 Abs, Back and Chest Day 2 Legs and Shoulders Day 3 Biceps and Triceps <b><u>Be Your Own Hero Training Stats</b></u> <u>Weeks 1 and 2</u> Day 1 Total Workout Time : 31 Minutes Day 1 Total Rest Time : 31 Minutes Day 2 Total Workout Time : 26 Minutes Day 2 Total Rest Time : 24 Minutes Day 3 Total Workout Time : 30 Minutes Day 3 Total Rest Time : 29 Minutes <u>Weeks 3 and 4</u> Day 1 Total Workout Time : 28 Minutes Day 1 Total Rest Time : 27 Minutes Day 2 Total Workout Time : 30 Minutes Day 2 Total Rest Time : 27 Minutes Day 3 Total Workout Time : 28 Minutes Day 3 Total Rest Time : 27 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • EZ Bar <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each life and stimulate the little muscles for optimal growth potential. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.