BODYBUILDING, MUSCLE AND STRENGTH ROUTINE

THIS WORKOUT ROUTINE CONSISTS OF 4 DAYS OF FOR WORKING OUT THE ENTIRE BODYTHROUGHOUT THE WEEK. THERE WILL BE NO SET OR REP RANGES FOR THE GIVEN

EXERCISES. HOWEVER, EACH EXERCISE MUST BE DONE WITH FULL EXTENSION AND A PAUSEAT THE CLIMAX OF THE MOVEMENT TO ENSURE THE MUSCLE IS WORKED AND STRETCHEDACCORDING TO THE MOVEMENT DONE. THIS PROGRAM IS STRUCTURED IN SUCH A WAY TO

ENSURE EACH BODY PART IS WORKED EFFICIENTLY. THIS ROUTINE IS NOT THAT OF AFULLBODY WORKOUT, BUT A MUSCLE SPLIT ROUTINE THAT CAN BE USED BY BOTH

BEGINNERS AND ADVANCED TRAINERS.

THE ROUTINE IS AS FOLLOWS: DAY 1: CHEST AND TRICEPS DAY 2: BACK AND BICEPS DAY 3: SHOULDERS AND FOREARMS DAY 4: LEGS AND ABDOMINALS

GOING INTO DETAIL...

DAY 1: CHEST AND TRICEPS

CHEST ROUTINE

BARBELL BENCH PRESSINCLINE BARBELL BENCH PRESSFLAT DUMBBELL FLYESINCLINE DUMBBELL FLYESCHEST DIPSPECTORAL MACHINESCABLE CROSSOVER

TRICEP ROUTINE

CLOSE GRIP BARBELL BENCH PRESSEZ BAR SKULL CRUSHERSSEATED DUMBBELL OVERHEAD EXTENSIONTRICEP KICKBACKSLYING DUMBBELL TRICEP EXTENSIONLYIND DUMBBELL LATERAL TRICEP EXTENSIONTRICEP EXTENSION + TRICEP ROPE PULLDOWNONE HAND TRICEP PULLDOWN (UNDERHAND GRIP)TRICEP EXTENSION (UNDERHAND GRIP)

DAY 2: BACK AND BICEPS

BACK ROUTINE

ROMANIAN DEADLIFTBENT OVER BARBELL ROW (OVER HAND GRIP)BACK MACHINESLAT PULLDOWN/ WIDE GRIP PULL UPSBENT OVER DUMBBELL ROWHORIZONTAL SEATED CABLE ROWDUMBBELL SHRUGSDUMBBELL BACK EXTENSION

BICEP ROUTINE

BARBELL CURLCLOSE GRIP EZ BAR CURLDUMBBELL PREACHER CURLREVERSE DUMBBELL CURLCONCENTRATION CURLBICEP CURL (MACHINE)

DAY 3: SHOULDERS AND FOREARMS

SHOULDERS ROUTINE

STANDING MILITARY PRESSBARBELL UPRIGHT ROWSEATED DUMBBELL SHOULDER PRESS45LB PLATE ANTERIOR RAISESEATED DUMBBELL ANTERIOR RAISESEATED DUMBBELL LATERAL RAISE

FOREARMS ROUTINE

EZ BAR REVERSE CURLSEATED DUMBBELL WRIST CURL (UNDERHAND GRIP)SEATED DUMBBELL WRIST CURL (OVERHAND GRIP)

DAY 4: LEGS AND ABDOMINALS

LEG ROUTINE

BARBELL SQUATLEG PRESSLEG EXTENSIONHIP ABDUCTOR MACHINELEG CURL MACHINE/ STIFF LEGGED DEADLIFTSEATED CALF RAISE MACHINE

ABDOMINALS ROUTINE

ELEVATED WEIGHTED LEG RAISEDECLINE SIT UPSAB MACHINE

AFTER A PERIOD OF TIME, YOUR MUSCLES WILL BE ACCUSTOMED TO THIS TYPE OF ROUTINE. FOR MAXIMUM GAINS, IT IS ESSENTIAL THAT THE WORKOUT ROUTINE BE SWITCHED UP ONCE EVERY TWO MONTHS. HAVING SAID THAT, THINGS THAT CAN BE CHANGED UP INCLUDE THE ORDER OF WORKOUTS, THE BODY PARTS THAT ARE GROUPED TOGETHER, REST DAYS AND REP RANGES FOR THE VARIOUS EXERCISES.

CHANGING UP THE ROUTINE

A TYPICAL WORKOUT ROUTINE MAY LOOK LIKE: MONDAY - CHEST/TRICEPS TUESDAY - BACK/BICEPS WEDNESDAY - REST THURSDAY - SHOULDERS/FOREARMS FRIDAY LEGS/ABS SATURDAY - REST SUNDAY REST

BUT A CHANGE MAY LOOK LIKE: MONDAY BACK/BICEPS TUESDAY REST WEDNESDAY CHEST/TRICEPS THURSDAY SHOULDERS/ LEGS FRIDAY ABS/FOREARMS SATURDAY REST SUNDAY REST

REP RANGES

LOW REPITITIONS

LOW REPS ARE REPS IN THE 1-5 RANGE. THESE ARE GREAT FOR STRENGTH GAINS AND USING LOW REPS IN THIS ROUTINE WITH HEAVY WEIGHTS OF COURSE WILL PROVIDE MAXIMUM GROWTH.

MODERATE REPITITIONS

THIS REP RANGE INVOLVES REPETITIONS FROM 6-12. MODERATE REPS ARE GREAT FOR MUSCLE GROWTH BUT LACK IN BUILDING STRENGTH. THIS REP RANGE IS GREAT FOR BUILDING MUSCLE MASS AND GIVES AN EXCELLENT PUMP.

HIGH REPITIONS

HIGH REPS USUALLY INVOLVE 15 OR MORE REPETITIONS. HIGH REP RANGES DEPLETE MUSCLE GLYCOGEN STORES BUT THEY ARE BUILT BACK, AND IN QUANTITY. THIS ALLOWS FOR CELLS TO STRETCH AND OVERALL MUSCLE GROWTH WITH THE RELEASE OF HORMONES. WITH ALL THIS SAID, GET TO WORK AND MAKE SOME GAINS AND REMEMBER TO EAT RIGHT!