Home Workout for Mass - Build Muscle at Home

Tube. Duration : 4.58 Mins.

Home Workout for Mass - Build Muscle at Home

Get Nutrition Working For You: bit.ly Home Workout Free Download: www.theworkoutcorner.com Here is a home workout routine you can use to help develop upper body mass. It is based off training from when I was a gymnast. It can be performed anywhere at home and you only need a pair of dumbbells. If you are serious about working out and getting results, take the first step and download the program (100% Free) today. Here's How I Keep a Lean Body: bit.ly View My Live Q&A Videos + Ask YOUR Workout Question: bit.ly ---------------- THE WORKOUT CORNER - Workout Routines, Strategies & RESULTS. Subscribe & I'll Make You More Videos: bit.ly Want MOAR vids? Checkout my channel: bit.ly Like on Facebook & Friend: on.fb.me Follow me on Twitter for latest updates: bit.ly Thanks for watching! To Your Results, Ryan **** LIMITATION OF LIABILITY: Always consult your physician before beginning any exercise or weight-loss program. I am not a medical professional. The general information displayed here is not intended to substitute for or replace your healthcare professional. Reliance on any information appearing here is strictly at your own risk.

Home Workout for Mass - Build Muscle at Home

Home Workout for Mass - Build Muscle at Home

Home Workout for Mass - Build Muscle at Home

Home Workout for Mass - Build Muscle at Home

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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

Muscle Mass Building Workout - The Key Exercises

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Muscle Mass Building Workout - The Key Exercises
Muscle Mass Building Workout - The Key Exercises
+

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.

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Muscle Mass Building Workout - The Key Exercises

Get Nutrition Working For You: bit.ly Home Workout Free Download: www.theworkoutcorner.com Here is a home workout routine you can use to help develop upper body mass. It is based off training from when I was a gymnast. It can be performed anywhere at home and you only need a pair of dumbbells. If you are serious about working out and getting results, take the first step and download the program (100% Free) today. Here's How I Keep a Lean Body: bit.ly View My Live Q&A Videos + Ask YOUR Workout Question: bit.ly ---------------- THE WORKOUT CORNER - Workout Routines, Strategies & RESULTS. Subscribe & I'll Make You More Videos: bit.ly Want MOAR vids? Checkout my channel: bit.ly Like on Facebook & Friend: on.fb.me Follow me on Twitter for latest updates: bit.ly Thanks for watching! To Your Results, Ryan **** LIMITATION OF LIABILITY: Always consult your physician before beginning any exercise or weight-loss program. I am not a medical professional. The general information displayed here is not intended to substitute for or replace your healthcare professional. Reliance on any information appearing here is strictly at your own risk.

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

Arm Exercises to Improve Strength and Increase Muscle Mass

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Arm Exercises to Improve Strength and Increase Muscle Mass
Arm Exercises to Improve Strength and Increase Muscle Mass
+

To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

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Arm Exercises to Improve Strength and Increase Muscle Mass

Johnnie Jackson Arm Workout pt 2 1 25 12

Video Clips. Duration : 6.17 Mins.

Johnnie Jackson Arm Workout pt 2 1 25 12

Johnnie has finished his power lifting meet and now is in Body-Building mode. Stay tuned weekly as he shares his life and workouts preparing for the FIBO Show in Germany.

Johnnie Jackson Arm Workout pt 2 1 25 12

Johnnie Jackson Arm Workout pt 2 1 25 12

Johnnie Jackson Arm Workout pt 2 1 25 12

Johnnie Jackson Arm Workout pt 2 1 25 12

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Johnnie has finished his power lifting meet and now is in Body-Building mode. Stay tuned weekly as he shares his life and workouts preparing for the FIBO Show in Germany.

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!
+

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

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Advanced Bodybuilding Workout Routine For Monster Mass!

Legs Workout No Weights

Video Clips. Duration : 6.65 Mins.

Legs Workout No Weights

December 16, 2010, 09:06 PM | This is a simple leg workout that does not use any weights. It... This is a simple leg workout that does not use any weights. It can be done at home or just about anywhere. You only need a chair, something to step up on, and a wall. All of our videos are recorded in Full HD 1080i to give you the best possible content. Please, subscribe to our channel and tell your friends. Thank you.

Legs Workout No Weights

Legs Workout No Weights

Legs Workout No Weights

Legs Workout No Weights

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
+

How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


ItemOverviews
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly Specifications

ItemSpecifications
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

December 16, 2010, 09:06 PM | This is a simple leg workout that does not use any weights. It... This is a simple leg workout that does not use any weights. It can be done at home or just about anywhere. You only need a chair, something to step up on, and a wall. All of our videos are recorded in Full HD 1080i to give you the best possible content. Please, subscribe to our channel and tell your friends. Thank you.

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The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

Video Clips. Duration : 18.77 Mins.

The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

What bodypart in the Wave Loading Series do you want to see? Introduction: www.youtube.com Back Training: www.youtube.com Leg Training: www.youtube.com And be sure to join my community Fan Page on Facebook for *FREE* personal coaching and 4 Fan-Only gifts: www.VinceDelMonteFanPage.com ...

The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

Arm Exercises to Improve Strength and Increase Muscle Mass

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Arm Exercises to Improve Strength and Increase Muscle Mass
Arm Exercises to Improve Strength and Increase Muscle Mass
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To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

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What bodypart in the Wave Loading Series do you want to see? Introduction: www.youtube.com Back Training: www.youtube.com Leg Training: www.youtube.com And be sure to join my community Fan Page on Facebook for *FREE* personal coaching and 4 Fan-Only gifts: www.VinceDelMonteFanPage.com ...

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My Arm Workout - Mike Chang

Tube. Duration : 22.58 Mins.

My Arm Workout - Mike Chang

How to pack on muscles fast: go2.sixpackshortcuts.com Hey Guys, Mike here with the sixpackshortcuts and thanks for joining us today. I was actually on my way to the gym, but I decided to stay back and make a video for you guys to show you my most effective arm workout, I hope you enjoy. We'll start off by warming up with light weights. You could use dumbbells or a curl bar. We will do 2 sets of 10 reps as warm up. Then we are going to go straight into working sets. Working set are done at a weight where you can really only do 8-10 reps and are struggling to get up your last rep. Do 4 sets with 30 seconds rest in between sets. Next we are going to to some one arm bicep curls with dumbbells. I do them seated because it enables you to isolate you biceps a little more, and prevent you from rocking your back too much which will cause injury. Again you want to be doing 4 sets of 8 -10 reps. The next exercise is this routine is a bent over preacher curl. Position your feet about 6 inches apart, toes above your knees, and bent at the waist with your butt in the air. You want to keep your elbows on the outside of your knees, and as you curl up you want to bring your butt down and at the top of the curl really stick your elbows forward to hit your bicep peak. Try and get 5 sets of 10 reps of this exercise. There you go guys! This routine will add serious size and definition to your arms. I challenge you to give it a shot, I promise your arms won't be disappointed Check out this ...

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

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The 5 Best Exercises For Building Mass & Power

The 5 Best Exercises For Building Mass & Power
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The 5 Best Exercises For Building Mass & Power

There are plenty of exercises to choose from in the Iron Game, but only a handful are considered essential exercises.

The 5 Best Exercises For Building Mass & Power

And of that handful, five are what's known as tools of the trade exercises, the indispensable few you must have in your workout program.

The 5 Best Exercises For Building Mass & Power
The 5 Best Exercises For Building Mass & Power
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Here are the five best exercises on the planet for building muscle and power. Add these to your workout and watch your gains soar.

The 5 Best Exercises For Building Mass & Power
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The 5 Best Exercises For Building Mass & Power

1. The Squat
The big boy of all weight bearing exercises. The squat has been called the king of all exercises and rightly so. The squats have am indirect effect on your body, meaning squats work just about every muscle in the body, especially the thighs and quads. Even the calves get worked with heavy squats.

2. The Deadlift
Another exercise with massive indirect effects. The deadlift works the whole body and some say all you need is the deadlift and a pressing exercise and you're in business. The hamstrings and back are the hardest hit. The deadlift is also the best ab exercise around. Do a couple sets of good, hard deadlifts once and see how sore you abs are after.

3. Overhead Press
Great exercise for your shoulders and upper back. Do them standing up instead of setting down. Why? Because it's harder that's why. The old timers did heavy presses and they always did them standing. Many of the old-school lifters liked to press heavy dumbbells to work one arm at a time. Barbells or dumbbells, either way, do presses.

4. Bench Press
Works the chest and the triceps hard. No need to do wimpy tricep pushdowns or french presses with this bad boy. Heavy benches are the only exercise you need to work your chest and triceps.

5. Chins
The chin up is the best bicep exercise around, bar none. Try this experiment: Flex your bicep but keep the palm of your hand facing away from you. You should be looking at the back of your hand. Now grab your bicep with your other hand and feel how soft it is. Now rotate your wrist so that the palm of your hand on the flexed bicep is now facing you. Did you feel the contraction? That's what happens during heavy chins. If you're getting off too many reps, add weight to your body. If you can't do chins, switch to pulldowns instead, but keep your palms facing you.

There you have it. The five best exercises for building mass and power. If you make these fabulous five the foundation of your program, lift heavy and with max intensity, you'll be out-growing your clothes before you know it.

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The 5 Best Exercises For Building Mass & Power

How to pack on muscles fast: go2.sixpackshortcuts.com Hey Guys, Mike here with the sixpackshortcuts and thanks for joining us today. I was actually on my way to the gym, but I decided to stay back and make a video for you guys to show you my most effective arm workout, I hope you enjoy. We'll start off by warming up with light weights. You could use dumbbells or a curl bar. We will do 2 sets of 10 reps as warm up. Then we are going to go straight into working sets. Working set are done at a weight where you can really only do 8-10 reps and are struggling to get up your last rep. Do 4 sets with 30 seconds rest in between sets. Next we are going to to some one arm bicep curls with dumbbells. I do them seated because it enables you to isolate you biceps a little more, and prevent you from rocking your back too much which will cause injury. Again you want to be doing 4 sets of 8 -10 reps. The next exercise is this routine is a bent over preacher curl. Position your feet about 6 inches apart, toes above your knees, and bent at the waist with your butt in the air. You want to keep your elbows on the outside of your knees, and as you curl up you want to bring your butt down and at the top of the curl really stick your elbows forward to hit your bicep peak. Try and get 5 sets of 10 reps of this exercise. There you go guys! This routine will add serious size and definition to your arms. I challenge you to give it a shot, I promise your arms won't be disappointed Check out this ...

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Is Training 6 Days Per Week Too Much?

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Is Training 6 Days Per Week Too Much?

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Is Training 6 Days Per Week Too Much?

Is Training 6 Days Per Week Too Much?

Is Training 6 Days Per Week Too Much?

Is Training 6 Days Per Week Too Much?

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Sign up Grow Stronger Newsletter: hulsestrength.com My Other Channel: www.youtube.com Elliott's Facebook www.facebook.com ELLIOTT'S BOOKS & PRODUCTS: The Grow Stronger Method: growstrongermethod.com Strength Camp Workouts: hulsestrength.com Lean Hybrid Muscle: buildhybridmuscle.com Gridiron Domination: www.footballstrengthprogram.com YO Elliott T Shirt: tinyurl.com Strength Camp T Shirt: tinyurl.com

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Best Bicep Workouts for Mass Building

Best Bicep Workouts for Mass Building
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Best Bicep Workouts for Mass Building

There's no denying a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

Best Bicep Workouts for Mass Building

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they expect after putting in all the hard work.

Best Bicep Workouts for Mass Building
Best Bicep Workouts for Mass Building
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This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.

Best Bicep Workouts for Mass Building
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Best Bicep Workouts for Mass Building

Anatomy of the Biceps

 Before you can jump into the training and the best bicep workout exercises some background information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

long head or outer head short head or inner head

Both heads share the same insertion point near your elbow on your radius. A bone in your forearm.  On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process.  The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others. 

Functions of the Biceps

In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow...moving the forearm towards the shoulder. 

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff...building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.

Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body. 

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms.  Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big  arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.

Barbell Curls

If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.

Other variations include:

ez bar curls straight bar cable curls different grips, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You can do this exercise one arm at a time, together or you could alternate. 

Incline Curls

The best movement for the outer head is doing curls while seated on an incline bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline bench dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling motion.

Preacher Curls

The best movement for the Inner Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling motion.

How Often Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thus do not need the the same volume and do not get the sam kind of stress. 

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better option. Be sure to have at least one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Maybe today you did chin ups and close grip pull downs

Barbell Curls -  4 sets 12, 10, 8, 6 Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

Preacher Curls -  4 sets 12, 10, 8, 8 Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the best biceps of your weight training career.

Train hard.

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Best Bicep Workouts for Mass Building

6 minute kettlebell workout

Video Clips. Duration : 6.08 Mins.

6 minute kettlebell workout

Doing kettlebell swings, high pulls and snatches using Tabata intervals for 6 minutes. www.trainingroomonline.com www.minimetcons.com and http

6 minute kettlebell workout

6 minute kettlebell workout

6 minute kettlebell workout

6 minute kettlebell workout

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

How to get most of this muscle building workout program?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Remember, that these reps, sets and exercises gives you only the guidance of your workouts, always adjust the workout programs according to your own experience and level. Never follow any of the program exactly as it shown on the paper. Beginners should do slightly less sets and exercises than this workout plan reveal. Keep the focus on using progressively heavier weights.

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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How the program works?

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly
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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

- This workout program follows the 3-day split routine. Split your workouts into a three separate muscle groups, that the total

- In the first workout, you fully train your legs and abs. Legs consist of big muscles and it is easy to add mass to your legs through heavy compound movements, therefore they should be trained in their own workout sessions.

- In the second workout, you are hitting the chest, shoulders and triceps. These are the muscles, that are primarily targeted in pushing movements, like bench press, military press and dips. They are also so called mass building exercises.

- Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

- In the third workout, you are hitting the rest of your upper body, like back, trapz, biceps and rear deltoids. These movements are primarily involved in pulling your arms towards your torso.

- This method of training is ideal, because you are hitting all the muscles separately in one workouts session, that are directly involved with the particular target muscle group, such as back and biceps, where the biceps are working as the assist muscle along with the back. You are now maximizing rest for each muscle.

- Train with heavy weights, using fewer reps (6 - 10) for larger muscle groups, like upper back, legs and chest and higher reps (8 - 15) for smaller muscles, like biceps and shoulders. For an exception, you can go as far as up to 20 reps with the muscles, like calves, forearms and abs.

- Adjust the workout days and rest days according to your own schedule, but make sure, you are training four times in each week.

- You will train the whole body four times during a three week cycle, following 2 on, 1 off, 2 on, 2 off cycle. Below is an example of 3-weeks workout schedule:

WEEK 1.

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest

WEEK 2.

Monday: Back, Biceps

Tuesday: Chest, Shoulders, Triceps

Wednesday: Rest

Thursday: Legs, Abs

Friday: Back, Biceps

Saturday: Rest

Sunday: Rest

WEEK 3.

Monday: Chest, Shoulders, Triceps

Tuesday: Legs, Abs

Wednesday: Rest

Thursday: Back, Biceps

Friday: Chest, Shoulders, Triceps

Saturday: Rest

Sunday: Rest

Workout plan to build muscle

WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12

These examples are for intermediate and advanced trainers. If it's too light or too heavy, feel free to adjust sets and reps according to your own approach and experience level!

Burning sets are the way to contract the target muscle extremely hard and doing it in a very controlled and smooth motion. Feel the blood rush in your muscles and feel the pain!

Remember to warm-up your target muscles properly before the heavy workout and do a light stretching for each muscle group

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A Serious 6-Week Mass Building Routine For Serious Lifters Who Wants To Gain Mass Quickly

Doing kettlebell swings, high pulls and snatches using Tabata intervals for 6 minutes. www.trainingroomonline.com www.minimetcons.com and http

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