Muscle Building Program
* Two days on one day off
* Sufficient protein, average of 2grams protein per kilogram, per day
* Sufficient protein pre and post training, and on OFF days!
* Alternate exercises, most sessions do to compound exercises
* GO HEAVY – High intensity, low duration training.
* Rest – sleep
* Water!
Example
|
Day
|
Muscle Group
|
Exercise
|
Sets
|
|
Monday
|
Chest
|
Flat bench press
|
3 sets
|
|
Incline dumbbell press
|
3 sets
|
||
|
Wide grip dips
|
2 sets
|
||
|
Triceps
|
Lying EZ bar extensions
|
3 sets
|
|
|
Push downs
|
3 sets
|
||
|
Abs
|
Crunches
|
Till failure
|
|
|
Tuesday
|
Legs
|
Squats
|
5 sets
|
|
Leg press
|
4 sets
|
||
|
Wednesday
|
OFF
|
Rest
|
Rest
|
|
Thursday
|
Back
|
Deadlifts
|
3 sets
|
|
Lat pull downs
|
3 sets
|
||
|
One arm rows
|
3 sets
|
||
|
Biceps
|
Barbell curls
|
3 sets
|
|
|
Dumbbell curls
|
3 sets
|
||
|
Friday
|
Shoulders
|
Military press
|
3 sets
|
|
Side dumbbell raises
|
3 sets
|
||
|
Hamstrings
|
Stiff leg dead lifts
|
3 sets
|
|
|
Leg curls
|
3 sets
|
||
|
Calves
|
Standing calf raise
|
3 sets
|
|
|
Toe press
|