4 week Muscle Building Plan

January 25, 2015

4 WEEK LIFTING PLAN

Here is a 4 week "Muscle Building" Plan to follow.  There are a lot of new things on here, so if there is something you don't understand, You can always email me.  Sometimes it takes me a day or 2 to respond because of my crazy schedule.   I want you to really push yourself and lift heavy.  Remember, the goal here is to build muscle (which burns fat!).  But, be safe and turn that BEASTMODE up!

 

>WEEK 1 & 3

Day 1:

Legs – glute/ham

Squats 12 reps 1st set, then 10 reps for 2nd set, 8 reps for 3rd set and 6 reps for 4th set

Hack squats – wide: 12,10,8,6

Split Squats w Barbell or dumb bell: 4 x 10

Straight leg deads: 12,10,8,6

Lying hamstring curls: 4 x 10 (may also use seated hamstring curl machine)

One leg machine press superset with glute press or kickback: 4 x 10

 

Day 2: 

Shoulders

Seated military press: 12,10,8,6

Arnold presses: 12,10,8,6

Barbell cleans: 4 x 10

DB snatches: 4 x 10

Leaning side raises/rear delt cable: 4 x 10

Seated machine laterals 4x10

 

Day 3:

Back

Pull ups: 4 x 10

T bar (Olympic bar) row: 12,10,8,6

Incline cable pullover: 4 x 10

One arm DB rows: 12,10,8,6

Bent over barbell row: 12,10,8,6

Deadlifts: 12,10,8,6

Cable high row: 12,10,8,6

 

 

Day 4:

Tricep/Ab/calves

Free dips superset with calf raises: 4 x 10/25

Close grip barbell press superset with leg raises 4 x 10/15

Cable press downs superset with rope crunches: 4 x 10/15

DB overhead press superset with standing calf raises: 12,10,8,6/4 x 10

Cable kickbacks superset with reverse grip pulldowns: 4 x 10/12,10,8,6

 

>WEEK 2 and 4 

Day 1 

Legs – Quads

Front squat: 12,10,8,6

Sissy hack squat: 4 x 10

Leg press, feet low: 12,10,8,6

Squat machine backwards: 12,10,8,6

Lying smith press: 12,10,8,6

Leg extensions – 21’s/good girls: 4 x 21/4 x 20

 

Day 2

Biceps/triceps/Abs

Barbell 21’s: 4 x 21 (7 regual bicep curls, then 7 all the way down/half way up, then 7 all the way up/half way down)

Spider curls superset with incline skull crushers: 4 x 10

DB hammer curls superset with ball plank curl ins – ab: 12,10,8,6,/4 x 15

Preacher curls superset with weighted ball crunches: 4 x 10/4 x 15

Wide cable curls superset with hanging leg raises: 4 x 10/4 x 15

Dumb bell roll back with extension superset with Decline bench sit ups 4x15 (BEAST MODE=ON!)

 

Day 3

Back/rear delts

Pull ups: 4 x 10

T bar row: 12,10,8,6

One arm DB row: 12,10,8,6

Cable high row: 12,10,8,6

Bent over BB row: 12,10,8,6

Reverse pec deck: 4 x 10

Incline bench reverse flies superset with touch down rotation: 4 x 20

 

Day 4

Chest

Bench: 10,8,6,4

Ball DB press: 12,10,8,6

Decline DB flyes: 4 x 10

3 way cable crossover (low-middle-high): 4 x 30 total

Pec deck: 4 x 10

Incline cable fly ladder: 1 - 10 (do 1 rep, rest. do 2 reps, rest. do 3 reps, rest. and so on)

 

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