This routine is a uses a two day on – two day off format and trains multiple body parts in each session.
Day 1 Monday - Chest / Triceps
Day 2 Tuesday - Legs
Day 3 Wednesday - Rest
Day 4 Thursday - Back / Biceps
Take the last set of each exercise to failure. Make sure you have a spotter!
Day 5 Friday - Shoulders / Traps
Day 6 and 7 Saturday and Sunday - Rest
Optional: Perform cardio on one or both days
Try and go until failure on your last set of every exercise and on your first set go light to warm up. I have gained 35 pounds on this routine in 7 months. I have changed some of the excersises to keep it from getting stale, but kept the compound excersises like the bench press, squats, bent over rows, leg press, military press, preacher curls consistent. My strength has doubled. I am also taking NO Explode and Muscle Milk. Good Luck!
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.