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.1 (4 days / week; 4 day split; 2 on, 1 off, 2 on, 2 off)

DAY.1: CHEST, BICEPS & ABDOMINALS

EXERCISE

SETS

REPS

INCLINE BENCH PRESS

4

8 – 10

FLAT D/B PRESS

3

8 – 10

CABLE X OVERS

3

8 – 10

// BAR DIPS

3

8 – 10

EZ BAR CURLS

3

8 – 10

INCLINE D/B CURLS

3

8 – 10

1 ARM PREACHER CURLS

3

8 – 10

HANGING LEG RAISES

3

15

CABLE CRUNCHES

3

15

DAY.2: QUADS & CALVES

EXERCISE

SETS

REPS

SQUATS

4

8 – 10

LEG PRESS

4

8 – 10

LEG EXTENSIONS

3

8 – 10

STATIC LUNGES

3 each

8 – 10

SEATED CALF RAISES

4

15

STANDING CALF RAISES

4

15

DAY.3: BACK & HAMSTRINGS

EXERCISE

SETS

REPS

CHIN UPS

4

8 – 10

BENT OVER ROWS

3

8 – 10

1 ARM ROWS

3

8 – 10

45º CABLE ROWS (wide grip)

3

8 – 10

LEG CURLS

3

8 – 10

STIFF LEG DEADLIFTS

3

8 – 10

HYPEREXTENSIONS

2

20

DAY.4: SHOULDERS, TRICEPS & ABDOMINALS

EXERCISE

SETS

REPS

BEHIND NECK PRESS

4

8 – 10

ARNOLD PRESS

2

8 – 10

CABLE LATERAL RAISES

3

8 – 10

BENT OVER LATERAL RAISES

3

8 – 10

B/B SHRUGS

3

8 – 10

CLOSE GRIP PRESS

3

8 – 10

EZ INCLINE FRENCH PRESS

3

8 – 10

REVERSE PRESSDOWN (1 arm)

3

8 – 10

VERTICAL SIT UP

3

20

INCLINE LEG LIFTS

3 S/S

20

REVERSE CRUNCHES

3

20


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.