Workouts, Nutrition and Supplement Information for Getting in Shape and Staying Fit.
Muscle Building Workouts
"Build your muscle mass and size with these muscle building workouts"
The following workouts are split routines, meaning you'll workout different parts of the body in the strength training portion of the workout on different days.
- Perform the core exercises on two to three days per week.
- Give your muscles at least 48 hours rest before retraining them. For example a good plan would be to perform day 1, 2, and 3 on Monday, Tuesday and Wednesday. Rest on Thursday and Repeat. 3 Days on followed by 1 day off.
- Warm Up
- Warm up for 5 - 10 minutes with moderate cardio such as walking.
- Perform 5 - 10 minutes of static stretches and or foam roll exercises.
Cool Down
- Cool down with some static stretches and foam roller exercises.
| Workouts | ||||
| Core Exercises | Sets | Reps | Tempo | Rest |
| Ball Crunch | 2 | 12 | 3/2/1 | 0 |
| Reverse Crunch | 2 | 12 | 3/2/1 | 0 |
| Strength Training Exercises Day 1 (Chest and Back) | ||||
|
3-5 |
6-12 |
2/0/2 |
60s |
|
|
3-5 |
6-12 |
2/0/2 |
60s |
|
| Strength Training Exercises Day 2 (Shoulders and Legs) | ||||
|
3-5 |
6-12 |
2/0/2 |
60s |
|
|
3-5 |
6-12 |
2/0/2 |
60s |
|
| Strength Training Exercises Day 3 (Biceps and Triceps) | ||||
|
3-5 |
6-12 |
2/0/2 |
60s |
|
|
3-5 |
6-12 |
2/0/2 |
60s |
|
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