This routine is primarily for building muscle mass. I have been using it for a little less than two months and have put on about 6lbs, and gaining weight was always a challenge for me.
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Routine Type | 4 Days On - 3 Days Off |
Duration | Ongoing |
Level | Intermediate |
Purpose | Mass / Muscle Building |
Target | Underweight Individuals |
Workout Schedule:
Monday |
Legs |
Tuesday |
Chest |
Wednesday |
Rest |
Thursday | Back |
Friday | Shoulder/Biceps/Triceps |
Saturday | Rest |
Sunday | Rest |
Workout 1 - Monday - Legs
|
||
---|---|---|
Exercise | Sets / Reps | Rest |
Treadmill (Warm up) | 5 - 10 minutes | |
Squats | 4 x 12 reps | 60 seconds in between sets |
Leg Press | 4 x 12 reps | 45 seconds in between sets |
Lunges | 4 x 13 reps | 45 seconds in between sets |
Calf Raises | 4 x 10 reps | 40 seconds in between sets |
Workout 2 - Tuesday - Chest
|
||
---|---|---|
Exercise | Sets / Reps | Rest |
Treadmill (Warm up) | 5 - 10 minutes | |
Incline Bench Press | 4 x 12 reps | 60 seconds in between sets |
Bench Press | 4 x 12 reps | 45 seconds in between sets |
Dumbbell Pullover | 4 x 12 reps | 45 seconds in between sets |
Flies | 4 x 12 reps | 40 seconds in between sets |
Workout 3 - Thursday - Back
|
||
---|---|---|
Exercise | Sets / Reps | Rest |
Treadmill (Warm up) | 5 - 10 minutes | |
Chin Ups | 4 x Failure | 60 seconds in between sets |
Dumbbell Row | 4 x 12 reps | 45 seconds in between sets |
Barbell Pullover | 4 x 12 reps | 45 seconds in between sets |
Shrugs | 4 x 10 reps | 40 seconds in between sets |
Lat Machine Pulldown | 4 x 12 reps | 40 seconds in between sets |
Workout 4 - Friday - Shoulders / Biceps / Triceps
|
||
---|---|---|
Exercise | Sets / Reps | Rest |
Treadmill (Warm up) | 5 - 10 minutes | |
Dumbbell Press | 4 x 12 reps | 60 seconds in between sets |
Side Raise | 4 x 12 reps | 45 seconds in between sets |
Standing Barbell Curl | 4 x 12 reps | 45 seconds in between sets |
Reverse Curls | 4 x 10 reps | 40 seconds in between sets |
French Press | 4 x 12 reps | 40 seconds in between sets |
Standing Cable Pressdowns | 4 x 12 reps | 45 seconds in between sets |
That is the weekly lay out for the routine. The key part is that you switch between hypertrophy, power and strength training using the routing.
What I mean by this is that for 4 weeks you do hypertrophy training (you should have failure on you 12 rep of the first set), the following four weeks you do Strength training (you should have failure on the 9th rep of the first set), and the last four weeks you do power training (you should have failure anywhere from the first to the 5th rep of you first set).
Obviously through each of these types of training you are not going to acheive the amount of reps on your first set that you are on you second through fourth sets, if you are then your not using enough weight.
Keep in mind that the gains I made using this routine were also done with a strict diet.
- Routine submitted by Kyle
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