Muscle Building and Strength Workout Routines

We have covered a range of exercises to target various parts of the body. It is now time to construct a workout routine with which you can begin to achieve your personal goals.

In this section we will address building muscle and increasing strength by performing a generic 6 day split routine. A word to the wise, if your muscles aren't screaming with effort half time time, your not making any worthwhile gains. Put maximum effort in to achieve the best results. Perform this routine in the morning.

In this routine, perform 8-10 repetitions of each exercise if your goal is to increase muscle mass. Perform 4-6 repetitions of each exercise if your goal is to increase strength. Perform 10-15 repetitions if your goal is to get lean and toned. In each case, use a weight heavy enough so that the last repetition you do is an effort. Perform the exercises in the order they are listed, rest for 60 seconds between sets and 2 minutes between exercises.

Monday (Arms and Abs)
- Pressups (30)
- Underhand Grip Pullups (3 sets)
- Barbell Curls (2 sets)
- Dips (2 sets)
- Hammer Curls (2 sets)
- Cable Press Downs (2 sets)
- Preacher Curls (3 sets)

- Situps (50, in sets of 10)
- Leg Raises (50, in sets of 10)
- Pressup Plank (3 holds of 30 seconds)

Tuesday (Back)
- Pressups (Untill failure)
- Overhand Grip Pullups (3 Sets)
- One Arm Dumbbell Rows (3 sets)
- Upright Rows (2 sets)
- Dumbbell Shrugs (3 sets)

Wednesday (Legs and Abs)
- Squats (3 sets)
- Leg Extensions (3 sets)
- Leg Presses (3 sets)
- Lunges (2 sets)
- Calf Raises (3 sets)

- Crunches (50, in sets of 10)
- Hanging Leg Raises (30, in sets of 10)
- Sly Stallone Broomstick Twists (30, sets of 10)
- Plank (5 holds of 30 seconds)

Thursday (Chest and Shoulders)
- Pressups (Untill Failure, Wide/ Narrow/ Normal grips)
- Dumbbell Punches (2 sets)
- Bench Press (2 sets)
- Incline Dumbbell Flys (2 sets)
- Sly Stallone Rocky Runners (2 sets)
- Incline Bench Dumbbell Flys (2 sets)

Friday (Arms and Back)
- Pressups (30)
- Seated Rows (3 sets)
- Underhand Grip Pullups (3 sets)
- Overhead Rope Pushdowns (3 sets)
- Low Pulley Curls (2 sets)
- Front Raises (2 sets)
- Incline Dumbbell Curls (2 sets)
- Wide Grip Pulldowns (3 sets)

Saturday (Legs and Shoulders)
- Pressups (Untill Failure)
- Lunges (3 sets)
- Shoulder Press (3 sets)
- Squats (2 sets)
- Lateral Raises (3 sets)
- Calf Raises (3 sets)
- Dumbbell Punches (3 sets)

Sunday (Have a rest, you've earnt it!)

By the end of the week, it should feel like you have been in a gym. It is important to give your muscles a rest as this is when they grow, so have a lazy day or go for a gentle run to shake out any tension.

Why not spend some of this time reading our recommended literature as seen below.


Anonymous said...

What is a Sly Stallone Rocky Runners? I've attempted to find pics of what this looks like but have been unsucessful thus far. Is there a website I can check out to see how this is done?

Adelante4 said...

Take a light dumbbell in each hand, and stand with your knees slightly bent- one foot in front of the other. Bend forward slightly and keep your heels flat on the floor. Bend your elbows and swing one arm forward and the other back, in slow motion.

It's essentially exaggerating the arm movement of running, holding a dumbbell.