Workouts

The Workout below is easy to follow and builds bulk LEAN muscle. which breaks down fat as well as promotes rapid muscle growth. Best of both !

Monday: Chest ( 4 or 3 sets of the below exercises ) + 5 min cardio

• Stretch before workout
• Flat bench ( Reps : 12,10,10,8 or 6)
• Incline dumbbells ( Reps : 12, 10,10,8 or 6)
• Cable crossovers ( Reps : 12,10,10,10)
• Incline flys ( Reps : 12,10,10,10)

Tuesday: Back + 5min cardio

• Stretch before workout
• Wide Pullups ( try and do 3 or 4 sets with as many reps a possible)
• Deadlifts ( Reps: 12,10,10,10)
• Single dumbbell rows ( Reps : 12,10, 8 or 6, 10)
• Bent barbell rows ( Reps :10,10,8)
• Lat pulldowns ( Reps: 10,10,10,10)
• Shrugs ( Reps: 10,10,1W0,10)

Wednesday: Legs

• 5-10 minute warn up run or cycle
• Squats ( Reps: 12,10,10,8 or 6)
• Leg presses ( Rep: 12,10,10,8 or 6)
• Hamstring-Kick backs (12,10,10,8 or 6)

• BEST CALF WORKOUT- Put a bar on your shoulder with the desired weight and get a step.Do 80 reps. When it starts burning stop until the burning starts to go away then get back onto the bar and finnish untill u reach 80 reps. If u can manage 2 sets then do it or just do 1 set. YOUR GARENTEED to be sore the next day!

Thursday: Shoulder

• Stretch
• Arnold dumbell presses ( Reps: 12,10,10,8 or 6)
• Shoulder Press ( Reps: 10,10,10)
• Front plate raise ( Reps: 10,10,10, 8 or 6)
• Face pull ( Reps: 10, 10,10,10)
• Flys ( Reps: 10,10,10,10)

Friday: Arms

• Stretch
• Seated or standing dumbell curls ( Reps: 10,10,10,8 or 6)
• Hammer curl ( Reps: 10,10,10 8 or 6)
• 90 degree preacher curl ( Reps: 10,10,10,8 or 6)
• Tricep pushdown with rope with 6 push ups between sets ( Reps: 10,10,10, 8 or 6)
• Skull crushes ( Reps: 10,10,10, 8 or 6)
• Esay bar pulldowns ( Reps: 10,10,10,8 or 6)
• Push ups( try do 3 or 4 sets as many reps as u can)
• Kick backs ( Reps: 10,10,10,10)