Today I will present a workout routine for muscle building that could be used very well for a beginner or intermediate level. The regime is distributed so as to have a day off after every major muscle group. The number of sets you can decide for yourself but it is recommended to do 4-5 sets, I personally do 5 and reps range from 6-8. Recovery after a hard workout is very important, so is the rest day.
When I started training, I went to the gym 6-7 times a week and trained two hours every day each muscle group. What tricked me that I was doing things right is the progress I had, but in the first months everyone sees results very quickly, and my were not so good compared to others. It is important that your workout is no more than 1 hour, I train between 45 minutes and 1 hour.
Here is list of contents of the workout that I want to show you:
- Monday – back and trapezius
- Wednesday – arms
- Thursday – legs and abs
- Saturday – Chest and shoulder
- Cardio – what and when to do
- Rest – best ways to recover after heavy training
Start with a good warm-up, I warm up according to muscle group that will train in the case is back. Before training for the back I do warm up of the whole body because of the deadlift, and most pay attention to the waist.
– First exercise – deadlift
For deadlift always do 5 sets, starting with a working set. I do 5-6 reps at lighter weights, then tear down to 2-3 depends on the weight.
– Second exercise – pull ups
If you can not do any pull uo in every gym has a machine that imitates this movement and you can start from there. If you’re more advanced, you can use additional weights. For pull ups I do 4-5 sets of 7-8 reps.
– Third exercise – barbell row
This is one of my favorites exercises for the back. Again, I do 5 sets of 7-8 reps.
– Fourth exercise – Low row (cable)
5 sets of 7-8 reps
– Fifth exercise – upper trapezius
There are many options for training on a trapezius, but I prefer with a bar. I do 5 sets of 10 reps.
– Final exercise – Cable Pull over
With this exercise, finish the workout. Many people prefer to do it with a dumbbell, but I feel it better with cable. Do 5 sets again, but this time may increase the reps to 10.
Many people do not train arms, because they participate in all exercises for the upper body or distributing them in the days of the back or chest. I prefer to have a separate day to do a quality workout for other muscle groups. I always do 3 exercises for biceps, 3 for triceps, as rotate them and finally 2 for forearm.
First exercise – Bicep Curl
I always start with exercise for biceps, like any workout you can do a variety of exercises. Do not use too heavy weights because it is very important to correctly perform the exercise. For many people I notice they put unbearable weight on and shaking their body to raise the bar. A lot of bodybuilders prefer to do it even with small weights to inflated biceps with blood. Do 4-5 sets with 10-12 reps.
Second exercise – Close Grip Bench Press
This is my favorite exercise for the triceps, always do it in the beginning, so not to be tired when I do it. 5 sets of 7-9 reps.
Third exercise – single arm preacher curl
Very good exercise, because your hand is resting on the bench and so the movement is concentrated. 4-5 sets of 8-10 reps.
Fourth exercise – Rope Push-Down
This exercise I prefer to do it with very little rest, which reflects very well on the triceps. 6 sets and the reps depend on the weight for me, you can do from 10 to 15.
Fifth exercise – Biceps 7-7-7
This is a great exercise that will kill your biceps. Take a bar and put less weight if you have not done it until now to feel what is the perfect weight for you. I prefer to do 3 sets of this exercise.
Sixth exercise – Dumbbell Seated Overhead Tricep
This exercise is also very good, as I do 4-5 sets of 8-10 reps.
The good thing in training for biceps and triceps is that there are a wide variety of exercises and you can bring variety into your workouts.
Seventh and eight exercises – Forearm Barbell
In forearm exercises I tend not to do almost no break to get much better inflation.
After arms workout you do not need a particularly long break, and after you will do legs, so you will not load the muscles of your arms.
First exercise – squats
As in the chest and back, always starting with the heaviest exercise to have maximum strength in its implementation. In squat I prefer to do with greater weight and 5-6 repetitions for 5-6 sets.
Second exercise – Leg Press
Leg press is also quite heavy exercise and always do it second. Again, I do 5-6 sets, but this time with 7-8 reps.
Third exercise – Standing Barbell Calf Raise
Some people think that the calf is best to do at the end of training, but I prefer to do them in the middle after heavy squats and leg press. There are a variety of exercise and also machines in the gym to train calves. You can try a few to see which affects you best. When I train calf prefer a smaller breaks as in the forearm to pumped it at the maximum. Also do more reps and bet on proper implementation. If your calves are lagging behind, you may spend more time by inserting another exercise for them.
Fourth exercise – leg extensions
This exercise is done on the machine, but is one of my favorite because it kill my legs. In this exercise, I increase the sets to 6-7 because last 3 I do without rest as tear the weight down, which burns my legs. The first four sets I do 10 reps, and the last three as much as I can.
Fifth and last for legs – Prone Leg Curl
This exercise is also done on machine as I do 4 or 5 sets (depend how tired I am) and do 9-10 reps.
Last exercise of the day – Abs
There are a variety of exercises for the abdominal muscles, as I prefer to do 1-2 exercises for them depends on how much energy I have after training of legs.
Now a lot of people will wonder why together, this is the way in which to me works best. This is the way I train over the last three years. I have tried to combine them with other muscle groups, even a single day for shoulders, but for me in one day is the optimal option.
First exercise – bench press
Here, again, we start with the heaviest exercise – bench press. This is the most popular exercise in the gym and people who have not even set foot in the fitness,have heard of it. Yet there are many who do it wrong, which can cause a lot of damage. Watch the video about how to perform it in the link I put. I do 5 sets of it with 5-10 sets, depend of the weight.
Second exercise – Dumbbell Shoulder Press
You can try and overhed press, but for me this exercise is better and I prefer it. Do 5 sets of 8-10 reps for each.
Third exercise – Incline Dumbbell Press
This is one of my favorite exercises for the chest, as there is an option with bar on inclined bench, but I prefer that. Do 5 sets of 8-10 reps.
Fourth exercise – hummer front raises
I prefer to do them straight and not simultaneously with both hands. 4 sets of 8-10 reps.
Fifth exercise – Cable Chest Fly
Do 3 sets of this exercise, 8-10 repetitions, as I do most of the lower part of the chest and sometimes upper.
Sixth exercise – Dumbbell Side Lateral Raise
You can do this with one hand and the swith the hands, it is up to you. Do 4 sets of 8-10 reps.
Seventh exercise – cable rear shoulder
There are many ways to do this exercise, it can be done with one cable (face pulls), and on machine, I prefer to interleave from time to time, so training is more interesting. Do 4 sets of 8-10 reps.
You can do cardio after some workouts for 10-15 minutes or select a particular day for that (Do not do cardio after workout for legs, before your workout for legs you can jog five minutes). As I have written several times already, I do not like long jogging on a trail for several reasons. First it is not good for your muscles, second it is very boring. You can start doing sprints, which will also take 10-15 minutes 2 times a week, but the effect will be much better.
Take a good rest after each workout, make sure you sleep enough time. For a better recovery you can stretch as you get home after training for a several minutes. It is nice to do stretching and stir not only the muscles that are trained, but the whole body. You can do it every night before going to bed and in the morning after getting up for 5 minutes, even if you have not trained that day or aren’t planing to workout. This will be good for your muscles and joints and will make you more mobile and more flexible, it is nice to stretch and during trainig too.
I hope you will try this workout routine and write back to us if you like it or not.