Every man desires to have a well built, athletic and defined muscular physique. Two factors that influence your body's ability to develop a chiseled body, your body fat percentage and the size of your muscles. The routine created assists in eliminating excess body fat, which tightens up the skin, along with increasing the size of your muscles. <b><u>Why This Routine Works</b></u> This routine program has been designed to help you build lean, defined and strong muscles. During your training, you will be mixing shorter rest periods for the exercises performed with higher reps and moderate weight along with low reps and heavier weight. By training with low reps and heavier weight, you will force the muscles to grow and fill out. This training technique coupled with high reps and low weight creates the defined and chiseled look you have desired. A key to this routine is keeping up high intensity, with a high intensity workout you will be able to keep your heart rate up, stimulate your metabolism and increase calorie burning effects of the body. To make the most out of the progress and gains during this program, sleep and recovery are a necessity so your body can grow while you sleep. If you want to burn extra calories, you may incorporate cardio at the end of each exercise day. By performing cardio around 3 to 4 times a week you, you are able to keep up your metabolism and calorie burning effects well after your workout is complete. You will want to follow this program for around 4 weeks, adding additional weeks into the program for more results. <b><u>Workout Day Split</b></u> <u>Week 1</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 2</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 3</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <u>Week 4</u> Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps <b><u>Training For Muscle Definition Training Stats</b></u> <u>Week 1</u> Day 1 Total Workout Time : 36 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 32 Minutes Day 2 Total Rest Time : 27 Minutes Day 3 Total Workout Time : 28 Minutes Day 3 Total Rest Time : 27 Minutes Day 4 Total Workout Time : 36 Minutes Day 4 Total Rest Time : 36 Minutes Day 5 Total Workout Time : 32 Minutes Day 5 Total Rest Time : 27 Minutes Day 6 Total Workout Time : 28 Minutes Day 6 Total Rest Time : 27 Minutes <u>Week 2</u> Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 40 Minutes Day 2 Total Workout Time : 38 Minutes Day 2 Total Rest Time : 35 Minutes Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 30 Minutes Day 4 Total Workout Time : 43 Minutes Day 4 Total Rest Time : 40 Minutes Day 5 Total Workout Time : 38 Minutes Day 5 Total Rest Time : 35 Minutes Day 6 Total Workout Time : 33 Minutes Day 6 Total Rest Time : 30 Minutes <u>Week 3</u> Day 1 Total Workout Time : 54 Minutes Day 1 Total Rest Time : 52 Minutes and 30 Seconds Day 2 Total Workout Time : 42 Minutes Day 2 Total Rest Time : 39 Minutes Day 3 Total Workout Time : 34 Minutes Day 3 Total Rest Time : 32 Minutes and 30 Seconds Day 4 Total Workout Time : 54 Minutes Day 4 Total Rest Time : 52 Minutes and 30 Seconds Day 5 Total Workout Time : 42 Minutes Day 5 Total Rest Time : 39 Minutes Day 6 Total Workout Time : 34 Minutes Day 6 Total Rest Time : 32 Minutes and 30 Seconds <u>Week 4</u> Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 2 Total Workout Time : 45 Minutes Day 2 Total Rest Time : 55 Minutes Day 3 Total Workout Time : 25 Minutes Day 3 Total Rest Time : 46 Minutes and 30 Seconds Day 4 Total Workout Time : 30 Minutes Day 4 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 5 Total Workout Time : 45 Minutes Day 5 Total Rest Time : 55 Minutes Day 6 Total Workout Time : 25 Minutes Day 6 Total Rest Time : 46 Minutes and 30 Seconds <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Press Machine • Bench • Weight Plate <b><u>Nutrition</b></u> As you are training to build more defined and lean muscle, you will want to keep your protein to carb ratio at 2 to 1. This means that for every gram of carbohydrate that you eat, you will want to have 2 grams of protein.This will help you to develop lean and defined muscle without any bulk or excess carbohydrates which will defeat the purpose of this routine. • 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. Simple carbohydrates will be detrimental to your progress and negate the effort and intensity that you put into your workouts. 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.