Muscle Building Workout Routines
Laree's
8-Week
Muscle-Up Workout
Increase your food intake by 500 calories per day. This can be in the form of milk, a protein drink or an extra hamburger and egg scramble, depending on your current food intake. Whatever you decide to do, make the decision in advance and just do it. Go on auto-pilot, preparing your extra meal in advance so there's no chance of skipping it out of late-vening laziness. Then do the following, making your own necessary adjustments that will allow you to continue this routine for two full months.
Every
workout:
5 minute cardio warmup
5 minute rotator cuff and knee bend warmup
Crunches 3x15 (slow and focused) supersetted with Leg Raises 3x15
MONDAY
HyperExtensions 3x12
Squats
5x6, deep as you can go & adding weight every set of every workout
alternated with*
Pullovers 5x20
*Alternating meaning that this is not a quick superset - no hurry here
Cleans
5x6
alternated with
Calf Raises 5x20
Standing Overhead Push Press/Jerk 5x6
TUESDAY
Deadlifts 5x8, 6, 4, 4, 4
One Arm Dumbbell Rows 4x10 - heavy
Barbell Curls 5x6
Wrist
Curls 2x15
supersetted with
Reverse Wrist Curls 2x15
Calf Raises 5x20
WEDNESDAY
WEIGHTS - Rest Day
CARDIO - Run 1 fast mile (whatever fast means to you - could be walk/run if you haven't been running yet this season)
THURSDAY
HyperExtensions 3x12
Squats
5x10 (just as deep, but a little bit lighter)
supersetted with
Pullovers 5x20
Bench Press 5x5
Chins 5x10 (weighted)
Calf Raises 5x20
FRIDAY
Bentover Rows 5x12, 10, 8, 6, 6, 6
Dips 5x8 (weighted)
Barbell
Curls 4x10
supersetted with
Close Grip Bench Press 4x10
Calf Raises 5x20
SATURDAY
WEIGHTS - Rest Day
CARDIO - Run 1 fast mile
SUNDAY
Full Rest Day
Use heavy weights for everything. Eat more than ever. Run a mile twice a week to keep the capillary action fine-tuned for muscle building and to keep the fat down while packing in the calories.
That should do it. 4-5 pounds a month for the next two months. Heaven for the skinny guys (and gals?).
Laree
Click here to go back to the 8-Week On Target Workouts
Here's our big bench press routine
Click here to read more of the IronOnline Archive