This weight training program is the one I use after I have been building mass for a couple of months and am ready to get cut up.
Before every workout make sure you run for 5-10 minutes. And while you are running try to flex the muscles you are about to train so they are ready to go once you start lifting.
Day 1 Monday - Chest
Day 2 Tuesday - Legs / Abs
Day 3 Wednesday - Cardio
Today is the day you will run for a long distance. Do at least 2 miles. But you can do more if you are really into running
Day 4 Thursday - Biceps / Triceps
Day 5 Friday - Back / Shoulders
Saturday – Rest
Sunday – Rest
Note* Pick one of these days to do wind sprints before your workout.
– Workout submitted by Ryan.
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.