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Bodybuilding Workout I - Lean Mass Builder

Bodybuilding Workout I
A Short special Workout for
Gaining Lean Mass


The following is a high-volume, split bodybuilding routine intended to burn fat as it stimulates muscle recovery and growth. Each routine begins with heavy, compound movements designed to maximize anabolic response and ends with specific shaping exercises for smaller muscle groups.



If you find that the volume of exercise is to high for you initially (in terms of time or endurance), cut back on shaping exercises and leave the compound exercises in. On all sets, pick the maximum weight you can handle to accomplish the number of repetitions suggested. Weight will increase on successive sets as repetitions decrease (except for down sets). Note that the reference to "Hammer" below is to that brand of machines. If your gym doesn't carry them, use similar machines that are available.

Day One: Chest / Shoulder / Triceps (Push)
Exercise Sets / Reps
 
Incline Bench Press 10, 8, 6, 10
Incline Hammer Press 10, 8, 6
Flat Bench Press 10, 8, 6, 10
Across-bench dumbbell pullover 10, 8, 6
Dumbbell flys 10, 8, 6
Seated Behind neck press 10, 8, 6
Seated DB overhead press 10, 8, 6
Hammer deltoid flys 10, 8, 6
Lying DB tricep flys 10, 8, 6
Cable tricep pushdowns 10, 8, 6

 

Day Two: Back / Traps / Biceps (Pull)
Pullups behind neck 10, 10, 10 (Bodyweight)
Hammer pulldowns 10, 8, 6
Cable pulldowns(Reverse grip) 10, 8, 6
Hammer one-arm rows 10, 8, 6, (each arm)
Cable low rows 10, 8, 6
Bentover machine rows 0, 8, 6
Barbell shrugs 10, 8, 6
Narrow-grip upright rows 10, 8, 6,
Hammer curls 10, 8, 6
Concentration DB curls 10, 8, 6

 

Day Three: Legs
Squats 10, 8, 6, 10
Leg press 10, 8, 6
BB Stepups 10, 8, 6
Leg extensions 10, 8, 6
Leg curls 10, 8, 6
Stiff-legged deadlifts 10, 8, 6
Standing calf raises 10, 8, 6
Seated calf raises 10, 8, 6

 

Day Four: Abs / Aerobics
Hanging knee-ups 30, 30, 30
Ab machine situps 20, 15, 10
Incline crunches 30, 30, 30
Life Cycle or Stairmaster 45 minutes@70% aerobic capacity


Day Five: Rest
Afterwards, you then repeat the cycle again.
If you have any comments, feel free to e-mail us,
and we will answer you back as soon as we can.


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