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Tuesday, 06 January 2009



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Weekly Workout Routines
Build Muscle Fast! PDF Print E-mail
(4 Votes)

Here are some of the most effective body building workouts that you can do to build muscle fast. Just stick with these workouts, and you will begin to see a change in the way you look and feel.

Workouts 1 & 2 should be done on three nonconsecutive days so your muscles get the rest they need between each workout. (i.e: Monday, Wednesday, Friday).

Workout 3 should consist of 2 consecutive lifting days, a rest day, and 2 more consecutive lifting days (i.e: Monday, Tuesday, Thursday, and Friday).

Pyramid sets with *

 

Workout #1

Exercise                         Sets     Reps
Bench leg lifts                         2     5-10
Pull ups                         2     5-10
Squats                         3     11-7*
Standing Military Press                         3     11-7*
Bench Press                         3     11-7*
Lawnmowers                         3     15-11*
Dumbell Curls                         2     15-11*
Calf Raises                         4     30-15*




Workout #2

Exercise                         Sets     Reps
Sit-ups                         2     5-10
Bench leg lifts                         2     5-10
Pull ups                         3     5-10*
Squats                         3     15-11*
Leg curls                         3     11-7*
Standing Military Press                         3     15-11*
Lat Pulldowns                         2     11-7*
Lawnmowers                         4     11-7*
Skull Crushers                         4     10-6*
Standing calf raises                         4     30-15*




Workout #3

Monday/Thursday
Exercise                         Sets     Reps
Sit-ups                         2     5-10
Bench leg lifts                         2     5-10
Squats                         5     15-7*
Deadlift                         5     15-7*
Leg curls                         4     13-7*
Romanian dead lift                         4     15-9*
Dumbell curls                         4     15-9*
Close grip bench press                         4     15-9*
Standing calf raises                         4     30-15*

Tuesday/Friday
Exercise                         Sets     Reps
Sit-ups                         2     5-10
Bench leg lifts                         2     5-10
Pull ups                         3     5-10
Tricep dips                         4     15-9*
Leg extensions                         4     13-7*
Standing Military Press                         4     15-9*
Lat Pulldowns                         4     13-7*
Lawnmowers                         4     13-7*
Skull Crushers                         4     12-6*
Standing calf raises                         4     30-15*




 

 

Comments
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John  - When you say pyramid sets, do you increase weights   |2008-12-21 11:19:12
When you say pyramid sets, do you increase weights or not?

And how long do I
have to follow this guide till I move to intermediate one?
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Administrator   |2008-12-28 13:49:46
Hey john,

When you pyramid your sets, you increase weight each set. And if I
were you, I would follow workout #1 for about 2 months and then move on.
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