Muscle Building Workout Program

Muscle cells, as many studies have shown, grow through the rest phase after a workout – not during the workout itself. Working out helps to stimulate your body, but rest in between is just as important for muscle development.

Therefore, to gain muscle, this routine suggests you workout four days a week – leaving a gap in between 2 of the days. An example would be working out on Monday and Tuesday, then resting before completing the routine.

Perform a warmup set of each exercise everyday first by using 2/3 of the normal amount of weights. Additionally, do two exercises back-to-back, then rest for 2 minutes, and continue onto the next two exercises that you’ll perform back-to-back with no rest (this is called ‘supersetting’). Finally, complete each routine three times each day, adding 2 repititions everytime you go through the list (ie, do 6, then 8 and finally 10 repititions of the bench press).

Day 1

Barbell chest press

6 repetitions

Barbell bent over row

6 repetitions

Dumbell flys

8 repetitions

seated dumbbell fly

8 repetitions

Swiss ball preacher curl

6 repetitions

French press

 

6 repetitions

Day 2

squat

4 repetitions

reverse lunge

8 repetitions

Twist

10 repetitions

reverse crunch

10 repetitions

Day 3

assisted pull ups

5 repetitions

Bar military press

5 repetitions

Upright row

8 repetitions

Dumbbell bicep curl

8 repetitions

seated over head extension

6 repetitions

Day 4

Dead Lifts

4 repetitions

Decline leg curl

6 repetitions

reverse lunge

6 repetitions

hanging leg raises

8 repetitions

ab crunch on ball

6 repetitions

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