Day 1 Monday - Workout A
Tuesday – Rest
Day 3 Wednesday - Workout B
Thursday – Rest
Day 5 Friday - Workout C
Saturday – Rest
Sunday – Rest
Day 1 Monday - Workout D
With this workout, you work each muscle group 2 times in a week. This workout has been awesome for me. I’ve made fantastic gains. Remember to lift heavy, eat smart and get plenty of sleep.
Do this for 8 weeks than take a week off, make sure your workouts are under a hour. add weight in 5 lbs increments for each set, your last rep of each set should be very hard to do, if not add ore weight until you reach failure on the last rep of each set.
Try different exercises but work each muscle twice a week for 8 weeks.
– Workout submitted by Christopher
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.