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This program is designed to help people add muscle mass
to there bodies. Proper diet is essential to any program, so ensure that
you are keeping a close watch on your nutritional plan.
This program requires
a commitment of four days a week in the gym, workouts should consist of
no more than one hour in length. The program below dictates an example
of a typical week. Follow this bodybuilding workout program for roughly
4-6 weeks for optimum results.
Click on the workout for more detailed information on how this workout
is performed.
Day: Monday
Target Muscles: Chest & Tricep
|
Workout - Chest |
Set
1
|
Set
2
|
Set
3
|
| Bench
Press |
8
Reps
|
6
Reps
|
4
Reps
|
| Dumbell
Flyes |
8
Reps
|
6
Reps
|
4
Reps
|
| Incline
Dumbell Bench Press |
8
Reps
|
6
Reps
|
4
Reps
|
| Workout
- Triceps |
Set
1
|
Set
2
|
Set
3
|
| Cable
Pull Downs |
8
Reps
|
6
Reps
|
4
Reps
|
| Barbell
Tricep Extensions |
8
Reps
|
6
Reps
|
4
Reps
|
| Dips |
8
Reps
|
6
Reps
|
4
Reps
|
Day: Tuesday
Target Muscles: Shoulders & Biceps
|
Workout - Shoulders |
Set
1
|
Set
2
|
Set
3
|
| Military
Press |
8
Reps
|
6
Reps
|
4
Reps
|
| Dumbell
Presses |
8
Reps
|
6
Reps
|
4
Reps
|
| Dumbell
Side Lateral Raises |
8
Reps
|
6
Reps
|
4
Reps
|
| Workout
- Biceps |
Set
1
|
Set
2
|
Set
3
|
| Barbell
Curls |
8
Reps
|
6
Reps
|
4
Reps
|
| Seated
Dumbell Curls |
8
Reps
|
6
Reps
|
4
Reps
|
| Preacher
Curls |
8
Reps
|
6
Reps
|
4
Reps
|
Day: Wednesday
Target Muscles: Rest Day
Info: It is issential to rest during a rigid workout plan, such
as this one. Resting is key to muscle recovery and growth.
Day: Thursday
Target Muscles: Back
|
Workout - Back |
Set
1
|
Set
2
|
Set
3
|
| Rear
Lat Pull Downs |
8
Reps
|
6
Reps
|
4
Reps
|
| Cable
Rows |
8
Reps
|
6
Reps
|
4
Reps
|
| One
Arm Dumbell Rows |
8
Reps
|
6
Reps
|
4
Reps
|
Day: Friday
Target Muscles: Legs
|
Workout - Legs |
Set
1
|
Set
2
|
Set
3
|
| Squats |
8
Reps
|
6
Reps
|
4
Reps
|
| Leg
Press |
8
Reps
|
6
Reps
|
4
Reps
|
| Machine
Leg Extensions |
8
Reps
|
6
Reps
|
4
Reps
|
| Standing
Calve Raises |
8
Reps
|
6
Reps
|
4
Reps
|
Day: Saturday
Target Muscles: Rest Day
Info: It is issential to rest during a rigid workout plan, such
as this one. Resting is key to muscle recovery and growth.
Day: Sunday
Target Muscles: Rest Day
Info: It is issential to rest during a rigid workout plan, such
as this one. Resting is key to muscle recovery and growth.
If you wish to learn
more download our Muscle Mass Program. Which includes exercise, nutritional
and supplement information. Click here for more
information.
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