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Muscle Building Routines

Muscle Building novice workouts

Try to use 70% of your on rep max here.

Monday

Chest

Flat Bench Press, 4 sets of 8,6, 4 reps

Incline Bench Press, 3 sets of 8,6, 4 reps

Dumbbell Flys,3 sets of 8,6, 4 reps

Dips 3 sets of 12-15 reps (WEIGHTED IF NEEDED)

Shoulders

Barbell Shoulder Press, 3 sets of 8,6, 4 reps

Heavy DB Shoulder Press 2 sets of 8,6,4 reps

Lateral Raises, 3 sets of 8,6, 4 reps

Forearms

Wrist Curls, 3 sets of 12,10,8 reps

Wednesday

Back

Lats Pull downs, 3 sets of 8,6, 4 reps

Bent-over Rows, 3 sets of 8,6, 4 reps

Deadlifts, 3 sets of 8,6, 4 reps

Triceps

Close Grip Bench , 3 sets 8,6,4 reps

Triceps Pull downs, 3 sets of 10,6, 4

Friday

Legs

Squats , 3 sets of 8,6, 4 reps

Leg Curls, 3 sets of 8,6, 4 reps

Calf Raises, 3 sets of 12,12,10 reps

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps

Seated Dumbbell Curls, 3 sets of 10,6, 4 reps

Concentartion Curls, 3 sets 10,8,6 reps

On your rest days you should be doing 25-35 minutes worth of cardio.

Click here to view the N.S.A.s Muscle Anatomy Chart .

_________________________________________________________________ Workout Notes:

If you want to see quick results, I suggest you follow the 1 gram of protein per pound of body weight rule on a daily basis. Always warm up before your specific body part with 2-3 sets of a reasonable light weight. Finally, you should always use strict form, always stopping at the pinnacle, squeezing the muscle and the bring it back to the starting position relatively slow.

Top Five Mistakes for Building Muscle

1.) Not enough protein. You absolutely need to eat what the body requires or you will not build muscle. It's that simple.

2.) Don't overtrain, in this sport less, is truly more. If you feel the urge to do a little bit more, STOP. Don't inhibit your progress because you think you need two hour workouts.

3.) Water, Water and more water or gatorade. You need to keep from dehydrating, so the only thing that should be in your mouth is something to restore your electrolytes.

4.) Form, sloppy form builds sloppy physiques. Always use proper form, even for that last rep or set of the day.

5) Cardio. You absolutely need to do cardio. You can't run out of gas half way through a workout. On your off days get your butt in the gym and run it off for 25-35 minutes.

Muscle Building

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