Why This Routine Works This routine has been designed to build up your upper body muscles, adding size and muscle density to your chest and back. When building up your upper body muscles, you cannot build up your chest without training your back and vice versa. By training both muscles, you will be able to develop proportionate body parts to give you that fuller upper look that you have desired. During the first week of this training your muscles will be sore as you will be stimulating your muscles through an increase of weight with a decline in repetitions. With this first week program you will be force to work your muscles like you haven't done before. As you continue through the routine, you will increase the amount of weight and decrease reps to work the fast-twitch muscle fibers that allow you to grow quickly and more efficiently. Along with this training method you will also mix in lighter weight and higher reps to stimulate the slow-twitch muscle fibers and smaller muscles to get denser muscle growth. It is important to mix both training methods if you want to stimulate back and chest growth to help you get big, thus is the purpose behind this routine. FOR BEST RESULTS, TRAIN EVERY OTHER DAY WHEN USING THIS PROGRAM! Workout Day Split <u>Week 1</u> Day 1 Workout A Day 2 Workout B Day 3 Workout C Day 4 Workout D <u>Week 2</u> Day 1 Workout A Day 2 Workout B Day 3 Workout C Day 4 Workout D <u>Week 3</u> Day 1 Workout A Day 2 Workout B Day 3 Workout C Day 4 Workout D <u>Week 4</u> Day 1 Workout A Day 2 Workout B Day 3 Workout C Day 4 Workout D <b><u>Upper Body Build Up Training Stats</b></u> *Note* - For best results, train EVERY OTHER DAY when using this program. <u>Week 1</u> Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 28 Minutes and 30 Seconds Day 2 Total Workout Time : 30 Minutes Day 2 Total Rest Time : 28 Minutes and 30 Seconds Day 3 Total Workout Time : 30 Minutes Day 3 Total Rest Time : 28 Minutes and 30 Seconds Day 4 Total Workout Time : 40 Minutes Day 4 Total Rest Time : 37 Minutes and 30 Seconds <u>Week 2</u> Day 1 Total Workout Time : 38 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 26 Minutes Day 2 Total Rest Time : 24 Minutes Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 31 Minutes and 30 Seconds Day 4 Total Workout Time : 39 Minutes Day 4 Total Rest Time : 37 Minutes and 30 Minutes <u>Week 3</u> Day 1 Total Workout Time : 33 Minutes Day 1 Total Rest Time : 31 Minutes and 30 Seconds Day 2 Total Workout Time : 33 Minutes Day 2 Total Rest Time : 31 Minutes and 30 Seconds Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 31 Minutes and 30 Seconds Day 4 Total Workout Time : 43 Minutes Day 4 Total Rest Time : 40 Minutes and 30 Seconds <u>Week 4</u> Day 1 Total Workout Time : 36 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 27 Minutes Day 2 Total Rest Time : 27 Minutes Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 31 Minutes and 30 Seconds Day 4 Total Workout Time : 45 Minutes Day 4 Total Rest Time : 40 Minutes and 30 Seconds <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Pull Up Bar or Machine • Bench • Weight Plate • Leg 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.