GLB modified workout for home gym with bench and dumbbells. Split into two week routine for variety and to hit specific areas. Week #1 - * Mon - Legs * Tues - Lower & Mid Chest * Wed - Cardio; Abs; Shoulders; Arms * Thur - Back * Fri - Shoulders; Brachialis; Forearms Week #2 - * Mon - Legs * Tues - Upper Chest * Wed - Cardio; Abs; Forearms; Calves * Thur - Arms: Biceps & Triceps * Fri - Shoulders & Forearms Workouts are generally 4-6 exercises with 4 sets and moderately high reps for each exercise. Goal is to work to failure and to continually increase volume for each exercise each workout. This, along with good high protein diet, works well for building muscle mass for me. Started 02/29/2016 ---------------------------------------------------------- Original description from JEFIT - Muscle symmetry is what every man desires when it comes to building a lean, defined and perfect physique. It takes time, dedication, hard work and a sense of how to train your muscles to build a evenly sculpted shape. With this program, you will slow down your reps, focus on your weakness and train your muscles to build your ideal body. Why This Routine Works This routine has been designed to help you build a proportionate and balanced body, with each muscle being developed to its top potential and being able to focus on training your entire body, without a noticeable weak spot. Rather than having you focus on building up size or large muscle, this routine focuses on having you train for a balanced physique. With each exercise you will want to focus on the form and movement of the workout, making sure that you are training the muscles that you want to target. By training for form rather than weight and reps, you are able to make the most out of your lifts as well as working the little muscles which help balance out your entire body. The other benefit is that each body part is given its own exercise day, thus allowing you to put emphasis on that day's worth of training and focus on the muscle being worked. With each repetition for the exercise, you want to focus on contracting the muscle, squeezing at the peak moment and pausing, thus making your muscles burn and help you see the results you desire. With training 5 days a week, you are able to give yourself proper amount of time allotted to training your muscles and 2 days to rest for muscle recovery. Recovery in this program is key, as you are able them to rebuild and fill out for for a dense and defined look. This helps you understand your strengths and weaknesses in your body to shape your muscles into a well developed physique. To obtain the optimal results of this program, you will want to follow this routine for 2 to 3 months. This amount of time will allow for your muscles to adjust and build accordingly to the training method, diet plan and intensity you put into your workouts. Workout Day Split Day 1 Abs and Legs Day 2 Back Day 3 Shoulders Day 4 Chest and Triceps Day 5 Biceps Building A Classic Body Training Stats Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 25 Minutes and 30 Seconds Day 2 Total Workout Time : 16 Minutes Day 2 Total Rest Time : 23 Minutes Day 3 Total Workout Time : 20 Minutes Day 3 Total Rest Time : 26 Minutes Day 4 Total Workout Time : 26 Minutes Day 4 Total Rest Time : 33 Minutes Day 5 Total Workout Time : 22 Minutes Day 5 Total Rest Time : 27 Minutes Equipment Used • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • EZ Bar • Preacher Bench Nutrition • 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. Notes You can add in some warm-up sets into each workout to loosen up your muscles. Remember during your workout is that progress makes perfect. 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 a clean diet to attain optimal and the best gains possible.