Best Muscle Building Program

MUSCLE BUILDING TRAINING PLAN

WORKOUT THREE ::::::::::::::::::::::::: Cadio

WEDNESDAY ExerciseBike 60min

WORKOUT SIX ::::::::::::::::::::::::: Cardio

SATURDAY ExerciseBike 60min

WORKOUT SEVEN ::::::::::::::::::::: Rest

SUNDAY Rest 24hr

WORKOUT FOUR ::::::::::::::::::: Legs/Abdominals

THURSDAY WarmUpCardio 20min BarbellFullSquat 10-12reps,2sets RomanDeadlift 10reps,2sets SeatedLegCurl 12-15reps,3sets DumbellLunges 10reps,3sets HackSquat 10reps,2sets LegExtensions 10reps,3sets DeclineReverseCrunch 50reps,4sets HangingLegRaises 20reps,4sets

WORKOUT ONE ::::::::::::::::::::: Chest/Abdominals

MONDAY WarmUpCardio 20min BarbellBenchPress 12-15reps,4sets DumbbellInclineBenchPress 8-10rep,3sets DeclineDumbbellFly 8reps,2sets PushUps Max HangingLegRaises 20 Crunches 50

WORKOUT FIVE :::::::::::::: Shoulders/Traps/Abdominals

FRIDAY WarmUpCardio 20min ArnoldDumbbellPress 10-12reps,4sets BarbellRearDeltRow 10reps,3sets T-BarRow 8-10reps,3sets One-ArmDumbbellRow 10reps,3sets SeatedCableRows 12-15reps,2sets WideGripLatPulldown 10-12reps,3sets SideLateralRaise 12-15reps,3sets Hyperextensions 15reps,4sets DumbbellSideBend 20reps,4sets JackknifeSit-Up 25reps,4sets

WORKOUT TWO ::::::::::::::: Biceps,Triceps,Abdominals

TUESDAY WarmUpCardio 20min BicepCurl 15reps,4sets PreacherCurl 10reps,3sets CrossBodyHammerCurl 10reps,3sets CableCurl 10reps,2sets CableOneArmTricepExt. 12-15reps,3sets Close-GripBenchPress 10reps,2sets DeclineDumbbellTricepExt. 8reps,3sets Dips Max,3sets BarbellSideBend 20reps,4sets CableCrunch 20reps,4sets Best Muscle Maximizer