nsknikkink

Jul 11th 2020

TRY IT OUT

DOWNLOAD

Elite - Forcing Your Muscles To Grow***

DOWNLOADS/VIEWS: 0/155

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

When it comes to lifting weights, everyone was a ripped, massive and strong physique.

But to get that muscular look that you desire, first you must lift heavy weight, increase your intensity and force your muscles to grow.

With this workout program, you will stop using the light weight and pick up heavier weights to spark and stimulate your muscles into growth and major gains.

Why This Routine Works

This is a 6 week workout program designed to help you bulk up, increase your strength and spark your muscles into growth.

For the weeks 1, 3 and 5, your main focus will be to use heavier weight with less reps, the increased resistance method. By performing heavier weight you will be tearing the muscle fibers, thus increasing muscle mass.

As you complete each week, you will want to progressively increase the amount of weight lifted. With this training method you a progressively overloading your muscles, constantly forcing them to grow with each week. The only way that muscles can increase their strength or mass is if they are forced to contract at peak levels.

During weeks 2, 4 and 6, you will increase the amount of repetitions performed for the major muscle building compound exercises using moderate weight. This forces blood through your muscles, building the pump and increasing overall muscle strength. By increasing the blood flow through your muscles, you are aiding your body's ability to rebuild the muscle tissue that has been broken down the week before.

This routine coupled with a proper diet plan will help you achieve the best results possible from your training. Your diet and getting the proper amount of rest are crucial to helping you see the growth and strength increase you desire.

As stated above, this is a 6 week rep and weight alternating workout program that. By performing this routine for 6 weeks you are allowing your body to achieve optimal results. If you don't see the results you desire or want to continue this program, add an additional 2 weeks to this program for more gains.

Workout Day Split

Weeks 1, 3 and 5

Day 1 - Legs

Day 2 - Back and Biceps

Day 3 - Abs and Shoulders

Day 4 - Abs, Chest and Triceps

Weeks 2, 4 and 6

Day 1 - Legs

Day 2 - Back and Biceps

Day 3 - Abs and Shoulders

Day 4 - Abs, Chest and Triceps

Forcing Your Muscles To Grow Training Stats

Weeks 1, 3 and 5

Day 1 Total Workout Time : 25 Minutes
Day 1 Total Rest Time : 45 Minutes

Day 2 Total Workout Time : 26 Minutes
Day 2 Total Rest Time : 57 Minutes

Day 3 Total Workout Time : 25 Minutes
Day 3 Total Rest Time : 45 Minutes

Day 4 Total Workout Time : 29 Minutes
Day 4 Total Rest Time : 57 Minutes

Weeks 2, 4 and 6

Day 1 Total Workout Time : 23 Minutes
Day 1 Total Rest Time : 34 Minutes

Day 2 Total Workout Time : 23 Minutes
Day 2 Total Rest Time : 46 Minutes

Day 3 Total Workout Time : 23 Minutes
Day 3 Total Rest Time : 34 Minutes

Day 4 Total Workout Time : 26 Minutes
Day 4 Total Rest Time : 43 Minutes

Equipment Used

â€¢ Barbell
â€¢ Dumbbell
â€¢ Strength Machine
â€¢ Cable Machine
â€¢ Leg Machine
â€¢ Bench
â€¢ Weight Plate

Nutrition

It is extremely important while performing this workout program, to make sure that you are getting the most nutrients possible from your diet plan.

Without the proper diet or nutritional program, you won't see the gains or growth that you desire from this fitness routine. Thus it is crucial to manage the proper amount of macronutrients and calories you are taking in so that you are able to make the most of your training.

â€¢ Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

â€¢ 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

â€¢ 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 lift 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.

Weeks 1, 3 and 5 0 exercises, 0 min

Abs, Chest and Triceps 9 exercises, 1 hr 12 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 120s
Machine Fly	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s
Barbell Tricep Extension	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Reverse Crunch	3x reps	rest: 60s
Crunch	3x reps	rest: 60s

Legs 7 exercises, 1 hr 11 mins

Barbell Squat	5x5 reps	rest: 180s
Barbell Deadlift	3x10 reps	rest: 120s
Barbell Lunge	3x8 reps	rest: 180s
Machine Leg Extension	3x10 reps	rest: 60s
Barbell Deep Squat	3x12 reps	rest: 60s
Single-Leg Calf Raise	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s

Back and Biceps 8 exercises, 1 hr 26 mins

Barbell Bent-Over Row	5x5 reps	rest: 180s
Back Hyperextension	3x12 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable V Bar Pulldown	3x10 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Dumbbell Incline Curl	3x10 reps	rest: 120s
Dumbbell Concentration Curl	3x10 reps	rest: 120s

Abs and Shoulders 8 exercises, 1 hr 14 mins

Barbell Shoulder Press	5x5 reps	rest: 180s
Barbell Rear Military Press	3x3 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x16 reps	rest: 60s
Cable Wood Chop	3x16 reps	rest: 60s

Weeks 2, 4 and 6 0 exercises, 0 min

Legs 7 exercises, 1 hr 1 min

Barbell Squat	5x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Step-Up	3x12 reps	rest: 60s
Cable Calf Raise	3x12 reps	rest: 60s
Bodyweight Calf Raise	3x12 reps	rest: 60s

Back and Biceps 7 exercises, 1 hr 14 mins

Barbell Bent-Over Row	5x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Barbell Curl	3x8 reps	rest: 120s
Dumbbell Incline Curl	3x10 reps	rest: 120s
Barbell Preacher Curl	3x10 reps	rest: 120s

Abs and Shoulders 7 exercises, 1 hr 5 mins

Barbell Shoulder Press	5x8 reps	rest: 120s
Cable Lateral Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 120s
Barbell Shrug	3x8 reps	rest: 120s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 60s

Abs, Chest and Triceps 8 exercises, 1 hr 10 mins

Barbell Bench Press	5x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Reverse Crunch	3x reps	rest: 60s
Crunch	3x reps	rest: 60s