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

Beginner Program (3 days / week; 2 day split)

DAY.1: BACK, CHEST, BICEPS, TRICEPS & ABDOMINALS

EXERCISE

SETS

REPS

LAT PULLDOWNS

3

12 - 15

CABLE ROWS

2

12 - 15

FLAT BENCH PRESS

3

12 - 15

FLAT FLYS

2

12 - 15

B/B CURLS

3

12 - 15

SEATED D/B CURLS

2

12 - 15

TRICEP PRESSDOWNS

3

12 - 15

BENCH DIPS

2

12 - 15

HIP FLEXORS

3

12 - 15

CRUNCHES

3

12 - 15

DAY.2: SHOULDERS, QUADS, HAMSTRINGS & CALVES

EXERCISE

SETS

REPS

D/B SHOULDER PRESS

3

12 - 15

LATERAL RAISES

2

12 - 15

LEG PRESS

3

12 - 15

LEG EXTENSIONS

2

12 - 15

LEG CURLS

3

12 - 15

STANDING LEG CURLS

2

12 - 15

STANDING CALF RAISES

3

12 - 15

SEATED CALF RAISES

2

12 - 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.