Programs to Build Muscle

Abbreviations:

B/B                         Barbell

D/B                        Dumbell

S/S                         Superset (2 exercises back to back)

G/S                        Giantset (3 or more exercises back to back)

//                            Parallel

 

Advanced Program.2 (5 days / week; 5 day split; 2 on, 1 off)

DAY.1: QUADS & HAMSTRINGS

EXERCISE

SETS

REPS

FRONT SQUATS

4

8 – 10

SQUATS

3

8 – 10

LEG PRESS (narrow stance)

4

8 – 10

SINGLE LEG EXTENSIONS

3 each

10

LEG CURLS

4

8 – 10

STIFF LEG DEADLIFTS

3

8 – 10

STANDING LEG CURLS

3

8 – 10

DAY.2: CHEST & CALVES

EXERCISE

SETS

REPS

INCLINE BENCH PRESS

4

8 – 10

DECLINE BENCH PRESS

4

8 – 10

SEATED CHEST PRESS

3

8 – 10

CABLE X OVERS

3

8 – 10

SEATED CALVES

4

8 – 10

STANDING CALVES

4

8 – 10

DAY.3: BACK & ABDOMINALS

EXERCISE

SETS

REPS

DEADLIFTS

4

6 – 10

T-BAR ROWS

4

8 – 10

LAT PULLDOWNS (front)

4

8 – 10

CABLE ROWS

3

8 – 10

45º T- BAR ROWS

3

8 - 10

VERTICAL SIT UP

3

20

INCLINE LEG LIFTS

3 S/S

20

REVERSE CRUNCHES

3

20

DAY.4: SHOULDEERS & CALVES

EXERCISE

SETS

REPS

SEATED LATERAL RAISES

4

8 – 10

BENT OVER LATERAL RAISES -cables

4

8 – 10

SEATED FRONT RAISES

3

8 – 10

MILITARY PRESS

3

8 – 10

D/B SHRUGS

3

8 – 10

STANDING CALF RAISES

4

8 – 10

SEATED CALF RAISES

4

8 - 10

DAY.5: BICEPS & TRICEPS

EXERCISE

SETS

REPS

EZ PREACHER CURLS

4

8 – 10

// BAR DIPS

4

8 – 10

ALT. SEATED D/B CURLS

3

8 – 10

TRICEP PRESSDOWNS

3

8 – 10

HAMMER CURLS

3

8 – 10

SINGLE SEATED FRENCH PRESS

3 each

8 - 10

REVERSE CURLS

3

10 - 15

 

Please consult with your physician or health care professional before taking part in any of these exercise programs or nutritional guidelines. Just Physical Gym, its owners / shareholders or its employees cannot be held responsible for any injury or symptom of ill health arising as a result of any person participating in and / or adhering to any of these exercise programs or nutritional guidelines.