Muscle Building Workout Program
Wednesday, August 3, 2011
, Posted by Msry 7or at 6:24 PM
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 )
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Day 1
Barbell Bench Press
6repetitionsThis exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
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Barbell Bent Over Row
6repetitions
STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back
Difficulty: Beginner
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Dumbbell Flye
8repetitionsThis exercise isolates the chest and can also help with flexibility. However, it should not be used with heavy weights or undertaken by beginners, because of the stress that it places on the shoulder girdle.
STEP 1. Grasp a light-to-moderate pair of dumbbells, then lie back with your arms extended up over your upper chest. Your elbows should be slightly bent and your arms facing each other.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Biceps Brachii
Difficulty: Beginner
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Seated Reverse Flye
8repetitions
STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
Target: Back Muscles Worked: Deltoids, Infraspinatus, Trapezius
Difficulty: Intermediate
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Swiss Ball Preacher Curl
6repetitions
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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French Press
6repetitions
STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms straight but your elbows unlocked.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Advanced
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Day 2
Beginner Squat
4repetitions
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
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Dumbbell Reverse Lunge
8repetitions
STEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings
Difficulty: Beginner
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Crunch Twist
10repetitions
STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.
STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.
Target: Abs Muscles Worked: Obliques, Rectus Abdominis
Difficulty: Beginner
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Reverse Crunch
10repetitions
STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Day 3
Assisted Pull-up
5repetitionsThis is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.
STEP 1. Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Bar Military Press
5repetitions This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
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Upright Row
8repetitions
STEP 1. For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
Target: Shoulders Muscles Worked: Deltoids, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Dumbbell Biceps Curl
8repetitionsThis is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Seated Triceps Extension
6repetitions
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Day 4
Dead Lift
4repetitionsis a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.
STEP 1. Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
Target: Back Muscles Worked: Glutes, Quadriceps, Soleus
Difficulty: Beginner
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Decline Leg Curl
6repetitions
STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the bench if you require support.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
Target: Legs Muscles Worked: Hamstrings
Difficulty: Intermediate
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Dumbbell Reverse Lunge
6repetitionsSTEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings
Difficulty: Beginner
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Hanging Leg Raise
8repetitions
STEP 1. While holding onto a chinup bar using an overhand grip, hang with your knees bent slightly.
STEP 2. Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.
STEP 2. Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Advanced
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Ab Crunch on a Ball
6repetitionsThe basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Difficulty: Beginner
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Source:fullfitness.net/routines/muscle-building-workout-program
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