Workout Routine That Builds Muscle Fast
I'd like to share with a workout routine that builds muscle fast.
I recommended this routine to a friend of mine who's just getting started into bodybuilding so he could get a head start.
My first workout is a three-day split routine.
Mornings: Legs- 5 sets of 5-8 reps of stiff legged dead lifts (good warm-up).
This works the hamstrings as well as other major muscle groups.
Then I do 4-6 sets of leg curls.
As heavy as I can go while keeping a smooth form.
I do these to failure on each set.
Then 6-8 sets of leg extensions.
The first set I'll do 20 reps.
Then 15 on the second.
If I feel like I can do more then I add 25 pounds.
Then I do the rest to failure.
I keep the tension on these two exercises.
Meaning I don't rest at the bottom part of the movement.
Next are calves.
Since I took my smith rack down I do these with dumbbells on a two by four piece of wood.
I'll do 3 sets of 20-30 reps.
but you have to hold for 1-2 seconds on your toes.
And you come down slowly.
Once a week you do this for 100-reps.
Do as many as you can.
When the burn stops continue till you reach 100-reps.
Afternoon/evening: Upper body- I start with 3 sets of 8 reps of regular dead lifts as a warm up.
Great for back.
Then I go with a low incline bench press.
5 sets of 6-10 reps.
I try and keep the lock outs to a minimum to keep up the tension.
Then I do 5 sets of shoulder presses with either a barbell or dumbbells the last two sets are to failure.
Next I'll do barbell shrugs.
3 sets of 15-20 strict reps.
holding the bar to my front and 3 sets holding the bar behind.
Then I'll do 3-4 sets of rows.
Then 4 sets of bent over dumbbell lateral raises.
Then I do 3 sets of straight bar arm curls.
Then 3 sets of heavy EZ-Bar curls.
Then either dumbbell curls or concentration curls for 3 sets.
Next is Triceps.
I'll do the overhead extensions with a dumbbell for 3 sets of 15-10 reps.
Then I'll either do tricep dips on a flat bench or I'll use a tricep bar for 3 sets of 12-8 reps.
Now I move onto front and rear wrist curls 100 reps each.
Using the same technique I use for calves.
Last is Abs.
Lately I've been doing crunches on a Swiss ball.
I'll do 3 sets of 20-30 reps.
Or I'll use that holding technique I showed you with your knees up you lean back and hold for 20 seconds for 3 sets of 10 reps.
I'll do cardio on a treadmill for 30 min.
on the days I don't lift.
If I've had a tiring week or pressed for time I'll do calves, forearms, abs and anything else I missed on the cardio days which are Tuesday and Thursday when I'm doing the 3 day split routine.
I recommended this routine to a friend of mine who's just getting started into bodybuilding so he could get a head start.
My first workout is a three-day split routine.
Mornings: Legs- 5 sets of 5-8 reps of stiff legged dead lifts (good warm-up).
This works the hamstrings as well as other major muscle groups.
Then I do 4-6 sets of leg curls.
As heavy as I can go while keeping a smooth form.
I do these to failure on each set.
Then 6-8 sets of leg extensions.
The first set I'll do 20 reps.
Then 15 on the second.
If I feel like I can do more then I add 25 pounds.
Then I do the rest to failure.
I keep the tension on these two exercises.
Meaning I don't rest at the bottom part of the movement.
Next are calves.
Since I took my smith rack down I do these with dumbbells on a two by four piece of wood.
I'll do 3 sets of 20-30 reps.
but you have to hold for 1-2 seconds on your toes.
And you come down slowly.
Once a week you do this for 100-reps.
Do as many as you can.
When the burn stops continue till you reach 100-reps.
Afternoon/evening: Upper body- I start with 3 sets of 8 reps of regular dead lifts as a warm up.
Great for back.
Then I go with a low incline bench press.
5 sets of 6-10 reps.
I try and keep the lock outs to a minimum to keep up the tension.
Then I do 5 sets of shoulder presses with either a barbell or dumbbells the last two sets are to failure.
Next I'll do barbell shrugs.
3 sets of 15-20 strict reps.
holding the bar to my front and 3 sets holding the bar behind.
Then I'll do 3-4 sets of rows.
Then 4 sets of bent over dumbbell lateral raises.
Then I do 3 sets of straight bar arm curls.
Then 3 sets of heavy EZ-Bar curls.
Then either dumbbell curls or concentration curls for 3 sets.
Next is Triceps.
I'll do the overhead extensions with a dumbbell for 3 sets of 15-10 reps.
Then I'll either do tricep dips on a flat bench or I'll use a tricep bar for 3 sets of 12-8 reps.
Now I move onto front and rear wrist curls 100 reps each.
Using the same technique I use for calves.
Last is Abs.
Lately I've been doing crunches on a Swiss ball.
I'll do 3 sets of 20-30 reps.
Or I'll use that holding technique I showed you with your knees up you lean back and hold for 20 seconds for 3 sets of 10 reps.
I'll do cardio on a treadmill for 30 min.
on the days I don't lift.
If I've had a tiring week or pressed for time I'll do calves, forearms, abs and anything else I missed on the cardio days which are Tuesday and Thursday when I'm doing the 3 day split routine.
Source...