The Muscle Building Workout

The Muscle Building Workout

Most weight training programs depend upon the upper/lower split, and so does the Muscle Building Workout Routine, it divides everything up into 2 different types of workouts as well.

The first one trains almost your entire upper body (chest, back, shoulders, biceps, and triceps), and the second trains your entire lower body (quads, hamstrings, calves, and abs as well).

You need to do 2 of each workout weekly depending on which plan of the workout you will decide to follow.

 

The Muscle Building Workout Routine: Upper Body Plan Abench press

  1. Bench Press 3 sets of 6-8 reps. 2-3 minutes rest between sets.
  2. Rows 3 sets of 6-8 reps. 2-3 minutes rest between sets.
  3. Incline Dumbbell Press 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  4. Lat Pull-Downs 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  5. Lateral Raises 2 sets of 10-12 reps. 1 minute rest between sets.
  6. Triceps Press-Downs 2 sets of 10-12 reps. 1 minute rest between sets.
  7. Dumbbell Curls 2 sets of 10-12 reps. 1 minute rest between sets.

 

 

The Muscle Building Workout Routine: Lower Body Plan A Romanian Deadlifts

  1. Romanian Deadlifts 3 sets of 6-8 reps. 2-3 minutes rest between sets.
  2. Leg Press 3 sets of 10-12 reps. 1-2 minutes rest between sets.
  3. Seated Leg Curls 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  4. Standing Calf Raises 4 sets of 6-8 reps. 1-2 minutes rest between sets.
  5. Abs x sets of 8-15 reps. 1 minute rest between sets.

 

 

 

 

The Muscle Building Workout Routine: Upper Body Plan B

  1. Pull-Ups 3 sets of 6-8 reps. 2-3 minutes rest between sets.Barbell Curls
  2. Barbell Shoulder Press 3 sets of 6-8 reps. 2-3 minutes rest between sets.
  3. Seated Cable Row 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  4. Dumbbell Bench Press 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  5. Dumbbell Flyes 2 sets of 10-12 reps. 1 minute rest between sets.
  6. Barbell Curls 2 sets of 10-12 reps. 1 minute rest between sets.
  7. Skull Crushers 2 sets of 10-12 reps. 1 minute rest between sets.

 

The Muscle Building Workout Routine: Lower Body Plan BElevated-Split-Squat

  1. Squats 3 sets of 6-8 reps. 2-3 minutes rest between sets.
  2. Split Squats 3 sets of 8-10 reps. 1-2 minutes rest between sets.
  3. Laying Leg Curls 3 sets of 10-12 reps. 1-2 minutes rest between sets.
  4. Seated Calf Raises 4 sets of 10-12 reps. 1-2 minutes rest between sets.
  5. Abs x sets of 8-15 reps. 1 minute rest between sets.

 

 

Each workout is focused on the most effective group of exercises with the right perfect amount of focusing on the isolation exercises, creating the best balance.

The exercises in each workout are ordered in terms of the most demanding to least demanding.

And by this, all the factors and components that can affect building your muscles have been brought together perfectly in one ideal workout routine.

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