muscle building diet

tempo reps sets rest
Day 1: Hams, Glutes and Calves
A1 Barbell Squat 3210 8 5 60
B1 Romanian Deadlift 3012 6 5 60
C1 Lying Leg Curl 3012 6 5 60
D1 Leg Press (feet high and wide) 3110 8 4 15
D2 Hip Extension (45*) 2012 10 4 10
E1 Seated Calf Raise 1011 15 4 10
E2 Heavy Standing Calf Raise 1016 4-6 4 75
Day 2: Chest And Back
A1 Neutral Grasp Chin Ups (weighted ideally) 30X0 5-7 5 2 min
B Meadows Row 2012 7-9 4 75 sec
C Low Pulley Pronated Rope Row 2012 5-7 5 2 min
D Barbell Incline Press 2012 5-7 5 2 min
E Decline DB Press 3010 7-9 4 75 sec
F High to Low Cable Crossover 2011 100* 1 60 sec
B1 Front Raise with Plates 3211 10 4 15
B2 DB “L” Lateral Raise 2111 10 4 15
B3 Rear Delts On Reverse Pec Deck OR Bent Over Lateral Raise With Plates 3111 10 4 60
** Execute one constant set of 100 reps without setting the weight down! Maintain stress on the targeted muscular tissue any kind of time your “rest” … You may rest in the extended or contracted placement, however should NOT dump the targeted muscle mass until all 100 representatives are finished!!
Day 3: Shoulder And Abs
A Standing DB Lateral Raise 2011 8 8 20 sec
B EZ Bar Upright Row 2012 100 reps* 1 75 sec
C Seated DB Shoulder Press 4010 5-7 6 45 sec
D Lying Pulley Rear Delt Flyes 3011 100 reps* 1 75 sec
E Low Sheave Rope Crunch on Swiss Ball 3011 100 reps* 1 10 sec
F Swiss Sphere Jacknifes With Straight Legs (SB Pikes) 2010 5 (max reps) 75 sec
** Perform one constant collection of 100 representatives without setting the weight down! Keep tension on the targeted muscle mass any type of time your “rest” … You could rest in the extended or contracted setting, yet should NOT unload the targeted muscles until all 100 associates are completed!!
Day 4: Quads, Glutes and Calves
A1 Power Squat 4010 6 4 60
B1 Leg Press (feet narrow and also reduced) 3110 10 5 15
B2 Banded Bridge 2014 10 5 60
C1 Leg Extensions 2011 8 4 15
C2 Step Up 3111 10 4 15
C3 Walking Lunge 1111 10 4 60
D1 Seated Calf bone Raise – toes directed out 2011 8 3 30
D2 Seated Calf Raise – toes aimed out 1011 10 10 30
Day 5: Glutes, Arms and also Triceps
A Barbell Glute Bridge (shoulders and bar on floor) 2011 1 100 reps* 2 min
B DB Lateral Squat 3010 10-12 3 75 sec
C Prone Bench Donkey Kicks (do one leg at a time!) 3010 10-12 4
D 1-Arm DB Preacher Curl 3010 10-12 100 reps* 2015
E Seated DB Hammer Curl 3010 1 100 reps* 60 sec
F EZ Bar Triceps Extension to Chin 3110 10-12 4 60 sec
G Low Wheel 1-Arm DB Triceps Kickbank 2012 1 100 reps* each arm Switch between arms
** Carry out one constant collection of 100 associates without setting the weight down! Maintain stress on the targeted muscle any time your “rest” … You might relax in the extended or acquired placement, however should NOT discharge the targeted muscle mass till all 100 representatives are finished!!