This routine is from Justin. "I gained 12lbs in 1 month on this"
Special Report! How To Build Muscle and Burn Fat...FAST!!
This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.
Full body Routine 2-3 days a week. 1-3 sets of 8-12 rep supersets.
|Routine Type||1 day on 1 day off alternating workout using supersets.|
|Purpose||Build size and muscle mass|
|Target||Uses full body supersets for added intensity|
|Monday - Day 1||Full Body Workout|
|Tuesday - Day 2
| Wednesday - Day 3
||Full Body Workout|
|Thursday - Day 4
|Friday - Day 5||Full Body Workout|
| Saturday - Day 6
||Rest (Cardio Optional)|
|Sunday - Day 7||Rest|
Monday - Wednesday - Friday
|Muscle Group||Exercise||Sets And Reps|
|Superset # 1 - Perform a set of squats and immediately perform a set of stiff leg deadlifts for one set. Repeat two times.||Squats||3 x 8 - 10 reps|
|Stiff Leg Deadlifts||3 x 8 - 10 reps|
|Superset #2 - Perform a set of rows and immediately perform a set of bench press' or dumbbell press' for one set. Repeat two times.||Barbell Row||3 x 8 - 10 reps|
|Bench Press or Dumbbell Bench Press||3 x 8 - 10 reps|
|Superset #3 - Perform a set of chin ups and immediately perform a set of dips for one set. Repeat two times.||Chin Ups (close grip underhand preferred)||3 x 8 - 10 reps|
|Dips||3 x 8 - 10 reps|
|Superset #4 - Perform a set of calf raises and immediately perform a set of sit ups for one set. Repeat two times.
(alternate twisting with regular situps each week)
|Standing Calf Raise||3 x 20 reps|
|Alternate Twisting Sit Up||3 x 20 reps|
Alternate the order of workout evey session.(some ppl tend to go all out and waste too much energy on legs and go half ass on chest & back) I always do dips and chins after back and chest. (So basically I do legs first then next session I will do chest & back first) Abs and calves are no exception.(dont alway train them last)
Every so often I will switch up the chins and dip for curls and french press. Although I found my arms grow nicely with just chins and dips. This is pretty basic but it works like a charm. EAT EAT EAT as well. For nutrition info click here.
Workout submitted by Justin.
If you want a good 9 week muscle building / fat burning program I highly recommend you take a look at Kyle Leon's program called "Somanabolic Muscle Maximizer" The reason why I'm recommending this program is because it is the only one I know of that uses a proprietary software to customize a complete muscle building and fat burning nutrition program for you. The system uses:
To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. Check it out here.
I've actually purchased and used the program myself. You can read my review of this program at:
Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > General Routines > Split Workout Routines