There are many basic mass building and fat burning workout scedules with numerous variations of each
one. And that doesn't even take into account different ways of increasing
the intensity like drop sets, up & down the rack, forced reps, etc.
On this page, I'd like to share some of the bodybuilding & powerlifting
routines that I have used and share some of the thoughts and results that
I have gained.
3 Day Workout Routine
This is the type of routine a beginner should follow. With this type of routine,
I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat
level of around 10%. The real key to gains is diet, training, and lots
of rest. When I wasn't lifting or eating, I did little as possible. For
aerobic activity, taking the dog out was about all that I got. For diet,
I was eating 6 good meals a day. Although it got quite monotonous eating
the same thing over and over, consistancy was the name of the game. Each
meal consisted of one chicken breast, one cup of rice, and a half a cup of
green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead
of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE
SETS
REPS
Bench Press
3
8-12
Incline Press
3
8-12
Barbell Rows
3
8-12
Upright Rows
3
8-12
Squats
3
8-12
Stiff Legged Deadlifts
3
8-12
Lying Tricep Ext.
3
8-12
Dumbell Kickbacks
3
8-12
Barbell Curls
3
8-12
Concentration Curls
3
8-12
4 Day Workout Program
This is the way that I am training currently. By training
every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate.
Training has been going good, with gains of 22 pounds in the last 10 weeks.
Body fat has stayed within a reasonable range of 10-12%.
Workout #1
Chest/Triceps
Bench Press 4 x 8
Incline Bench Press 4 x 8
Pec-Dec 4 x 10
Close-grip Bench Press 3 x 8
Tricep Pushdowns 3 x 8
Overhead DB Extensions 3 x 12-15
REST
Workout #2
Back/Biceps
Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent-over Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbell Hammer Curls 3 x 8
REST
Workout #3 Legs/Shoulders
Squats 2 warm-up sets, 4 x 8
Leg Extensions 4 x 8-10
Leg Curls 4 x 8-10
Donkey Calf Raises 4 x 15-20
Seated DB Press 3 x 8-10
Lateral Raises 3 x 8-10
Bent-over Laterals 3 x 8-10
REST
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Bench Press 4 x 8
