Building Dense Muscle

Wanted to put on solid muscle mass and size just like the pros?

Why This Routine Works

- This routine has been designed to help you build solid and dense muscle through major muscle building exercises.

The reason why legs have been placed as the first exercise day of the week as with building your legs, you are stimulating your growth hormones and test production. By sparking test production early in the week, you will be able to build lean and dense muscle while training your other body parts.

There are 2 rest days set in this routine to allowed for the proper amount of time so that the muscles can repair and recover.

Workout Day Split

Monday - Legs : Legs have been added at the beginning of the week to spark testosterone and growth hormone production through heavy and major muscle building exercises.

Tuesday - Chest and Triceps : After training your leg muscles you will switch to working our both your chest and triceps. We mixed training chest and triceps together as with many of the exercises within this day, you will be training the triceps as a secondary muscle during the chest workouts.

By stimulating both muscles in one day, you will make the most out of both your chest and tricep training thus being able to work all of the muscles, both big and small, for optimal muscle growth.

Wednesday - REST

Thursday - Back and Biceps : Following a day of rest you will jump into training both your back and biceps. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth.

As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth.

Friday - Shoulders and Traps :When it comes to training your shoulders you will want to target the delt muscle along with working out the traps, which are a major upper back muscle that is worked when performing certain shoulder exercises.

Such exercises that work the trap are the shoulder press and the bent over raises which incorporate said muscle. By working both of these muscles together, you are making the most out of your shoulder training and building maximum muscle.

Saturday - Abs and Cardio : With this workout program you cannot forget about training the abdominal muscles to work your core, which will assist you in training your other body parts as well as performing cardio.

Cardio is a necessity with any workout program as it will assist in weight loss and showing off the muscle that you are building. Aside from muscle definition cardio helps strengthen your muscles and reduces DOMs (Delayed Onset Muscle Soreness) experienced by heavy training

Sunday - REST

Building Solid Muscle Training Stats

Monday Total Workout Time : 30 Minutes
Monday Total Rest Time : 30 Minutes

Tuesday Total Workout Time : 36 Minutes
Tuesday Total Rest Time : 36 Minutes

Thursday Total Workout Time : 33 Minutes
Thursday Total Rest Time : 33 Minutes

Friday Total Workout Time : 31 Minutes
Friday Total Rest Time : 31 Minutes

Saturday Total Workout Time : 1 Hour
Saturday Total Rest Time : 20 Minutes

Equipment Used

• Barbell
• Weight Plate
• Leg Machines
• Dumbbell
• Bench
• Strength Machine
• Cable Machine
• Preacher Bench
• Cardio Machine

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

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.