Increase Muscle
Mass
WORKOUT A
|
EXERCISE |
WEEK 1 |
WEEK 2 |
WEEK 3 |
WEEK 4 |
|
Leg Press |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set
1 12-15 |
/ |
/ |
/ |
/ |
| Set 2 12-15 |
/ |
/ |
/ |
/ |
| Set
3 12-15 |
/ |
/ |
/ |
/ |
|
Lunges |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set
1 12-15 |
/ |
/ |
/ |
/ |
| Set 2 12-15 |
/ |
/ |
/ |
/ |
| Set
3 12-15 |
/ |
/ |
/ |
/ |
|
Leg Extensions |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set
1 12-15 |
/ |
/ |
/ |
/ |
| Set 2 12-15 |
/ |
/ |
/ |
/ |
| Set
3 12-15 |
/ |
/ |
/ |
/ |
|
Seated Calves |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set
1 12-15 |
/ |
/ |
/ |
/ |
| Set 2 12-15 |
/ |
/ |
/ |
/ |
| Set
3 12-15 |
/ |
/ |
/ |
/ |
|
ABDOMINAL |
|
Crunch Circuit |
25-30 |
|
|
|
|
Oblique Crunches |
30-40 each side |
|
|
|
|
Superman |
20-25 |
|
|
|
WORKOUT B
|
EXERCISE |
WEEK 1 |
WEEK 2 |
WEEK 3 |
WEEK 4 |
|
CHEST Triset 1 |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
|
Incline Dumbbell Bench |
/ |
/ |
/ |
/ |
|
Flat Dumbbell Bench |
/ |
/ |
/ |
/ |
|
Decline Dumbbell Bench |
/ |
/ |
/ |
/ |
|
BACK Triset 2 |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Lat
Pull Down |
/ |
/ |
/ |
/ |
|
Upright Row |
/ |
/ |
/ |
/ |
|
Straight Arm Lat Pull-down |
/ |
/ |
/ |
/ |
|
SHOULDER Triset 3 |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
|
Dumbbell Shoulder Press |
/ |
/ |
/ |
/ |
|
Cleans |
/ |
/ |
/ |
/ |
|
Seated Bent Over Row |
/ |
/ |
/ |
/ |
|
ARM/BICEPS Triset 4 |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
|
Standing Bicep Curl |
/ |
/ |
/ |
/ |
|
Preacher Curl |
/ |
/ |
/ |
/ |
|
Hammer-Grip Bicep Curl |
/ |
/ |
/ |
/ |
|
ARM/TRICEPS Triset 5 |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
|
Tricep Pushdown |
/ |
/ |
/ |
/ |
|
French Curls |
/ |
/ |
/ |
/ |
|
Tricep Kickbacks |
/ |
/ |
/ |
/ |
|
ABDOMINAL |
|
Crunch Circuit |
25-30 |
|
|
|
|
Oblique Crunches |
30-40 each side |
|
|
|
|
Superman |
20-25 |
|
|
|
Beginner
Goals: Perform equal volumes of work for all upper-body parts to strengthen
stabilizer muscles. Start to see significant increases in muscle size and
definition. Combine cardiovascular training with resistance training to maximize
benefit.
Advanced
Goals: Bolster upper-body muscle and strength with multiple upper-body
workouts in the same week. Increase your body’s ability to tolerate max
cardiovascular effort in order to improve endurance and increase metabolism.
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