Saturday, July 28, 2012

My workout routine to build muscle fast.

Sup guys

So i finally decided to post my current workout routine for fitness and bodybuilding.It's pretty simple i like to keep stuff simple :) 

So here it is 

Day1 chest+back: 

3 sets DB bench press 8-12 reps. 
2/3 sets DB Incline bench press 8-12reps.(It depends on how i am feeling) 2 sets Push ups wide grip 10-12 reps. 
2/3 sets Cable flys/DB flys 10-15 reps. 3 sets of wide grip pull downs 8-12reps. 
5 sets of standing barbell rows(concentrating on lower lats) 8-12 reps. NOTE:My back responds very well to training and is currently dominating over the rest of my body so i rather not "hit it hard"

 Day2 REST 

Day3 Biceps+Triceps+abs: 

BB Biceps 21's
2 sets of EZ bar biceps curls 8-12reps.
3 sets of seated DB curls 8-12 reps.
2/3 sets of Hammer curls 8-12 reps.
3 sets of Skull crushers 8-12reps.
3 sets of triceps pull downs
3 Super sets of crunches+leg raises
2 minute plank

Day4 REST 

Day5 Shoulders+Legs: 

3sets Standing BB shoulder press 8-12reps
3sets Side lateral raises 10-14reps.
3sets of Upright BB rows
3 sets of Shrugs 8-12 reps
3 sets of Squats 8-12 reps
3 sets of Ham raises/Romanian dead lifs 8-12reps.
Day 6&7 REST.

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