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)
Dumbbell Bench Press	3-5	6-12	2/0/2	60s
Dumbbell Rows	3-5	6-12	2/0/2	60s
Strength Training Exercises Day 2 (Shoulders and Legs)
Seated Shoulder Press	3-5	6-12	2/0/2	60s
Dumbbell Squats	3-5	6-12	2/0/2	60s
Strength Training Exercises Day 3 (Biceps and Triceps)
Seated DB Curl	3-5	6-12	2/0/2	60s
Triceps Kickbacks	3-5	6-12	2/0/2	60s

 

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