The Ultimate Muscle Building Workout Program

The Ultimate Muscle Building Workout Program
When trying to build muscle, its vital that you do the right things or else you could be wasting hours and hours each week in the gym for nothing. One of the main reasons why most people don't build the muscle that they want to do, is they simply over train. Long workouts with weights in the gym will slow down you results.
This is because research as shown that after 45 minutes of weight training the male growth hormone testosterone starts to slow down. So all the time that you spend in the gym after 45 minutes, is actually counter productive. 45 minute weight training sessions in the gym are more than enough time to build muscle fast.
Here's the full workout which you will be completing 4 times per week, preferably on a Monday, Wednesday, Friday and Saturday. You will complete three sets of 4 to 7 reps on each exercise. To trick your body so that your body doesn't get use to the same program you will be doing 4 to 7 reps for two weeks, then changing the reps to 8 to 12 reps for the next two weeks then returning back to the original 4 to 7 reps.
Monday Chest & Back

Lat pull down

Seated lat pull down

Close grip standing pull down

Flat bench press

Incline bench press

Pec dec

Wednesday Legs & shoulders

Leg extensions

Seated Leg press

Seated calf raise

Seated dumbbell shoulder press

Shrugs seated shoulder press

Friday Biceps & Triceps

Seated dumbbell curl

Standing barbell curl

Dumbbell hammer curls

Tricep rope push downs

Tricep push downs

Tricep dips
Follow this short and intense weight training program and you will quickly be on your way to a more muscular body that you can happily show off on the beach and around the pool.









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