<b><u>Why This Routine Works</b></u> This routine has been designed to spark and shock the muscles into new growth through high volume and exercise training. While performing this workout routine you will want to change up your repetition ranges, tempo and either increase or decrease the amount of volume that you are lifting to confuse your muscles and stimulate the fibers into growth. You will want to perform this routine for around 4 to 8 weeks for optimal muscle growth and the allotted amount of time to see desired results. <b><u>Workout Day Split</b></u> <u>Monday</u> - Chest, Back and Abs <u>Tuesday</u> - Shoulders and Arms <u>Wednesday</u> - Legs and Abs <u>Thursday</u> - Cardio If you are performing cardio you will want to perform HIIT (High Intensity Interval Training) style for the exercise you are doing so that you are stimulating your cardiovascular system as well as increasing the amount of calories you are burning during the exercise. HIIT is great for improving stamina and endurance. <u>Friday</u> - Chest, Back, Abs and Cardio <u>Saturday</u> - Shoulders and Arms <u>Sunday</u> - Legs and Cardio <b><u>Shocking Muscles Into Growth Training Stats</b></u> Monday Total Workout Time : 46 Minutes Monday Rest Time : 38 Minutes Tuesday Total Workout Time : 35 Minutes Tuesday Rest Time : 35 Minutes Wednesday Total Workout Time : 52 Minutes Wednesday Rest Time : 40 Minutes Thursday Total Workout Time : 50 Minutes Friday Total Workout Time : 1 Hour and 16 Minutes Friday Rest Time : 38 Minutes Saturday Total Workout Time : 36 Minutes Saturday Rest Time : 36 Minutes Sunday Total Workout Time : 1 Hour and 24 Minutes Sunday Rest Time : 24 Minutes <b><u>Equipment Used</b></u> • Dumbbell • Barbell • Bench • Cable Machine • Roman Chair • Strength Machine • Weight Plate • Leg Press Machine • Cardio Machine <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. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.