AT HOME Muscle Building Plan

March 17, 2015

4 WEEK LIFTING PLAN

Here is a 4 week "Muscle Building" Plan to follow AT HOME.  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!

 

>WEEKS 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 (use HEAVY Dumb bells or barbell if you have one)

Plie Squats (toes at 10 & 2, Heavy dumb bell between legs – wide: 12,10,8,6

Split Squats w/ dumb bell: 4 x 10

Straight leg deadlifts: 12,10,8,6

Lying hamstring curls on stability ball: 4 x 10 

One Leg squat SUPERSET with walking lunges (dumb bells down by sides): 4 x 10

 

Day 2: 

Shoulders

Seated military press: 12,10,8,6

Arnold presses: 12,10,8,6

Dumb bell shrugs: 4 x 10

DB snatches: 4 x 10

Leaning side raises: 4 x 10

Seated lateral raises 4x10

 

Day 3:

Back

Pull ups: 4 x 10

Bent over dumb bell row: 12,10,8,6

Dumb bell pullover: 4 x 10

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

Back flies: 12,10,8,6

Deadlifts (heavy here, but safe): 12,10,8,6

High row using band or Dumb bells: 12,10,8,6

 

 

Day 4:

Tricep/Ab/calves

Chair dips SUPERSET with calf raises: 4 x 10/25

Close grip dumb bell bench press SUPERSET  with leg raises 4 x 10/15

Dumb bell skull crushers SUPERSET with crunches: 4 x 10/15

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

DB kickbacks SUPERSET with Band pressdowns: 4 x 10/12,10,8,6

 

>WEEK 2 and 4 

Day 1 

Legs – Quads

Front squat: 12,10,8,6 (Dumb bells on shoulders)

Sissy squat: 4 x 10

Goblet Squat: 12,10,8,6

Reverse Lunges: 12,10,8,6

Goblet Lunge: 12,10,8,6

Stiff Leg Deadlifts using dumb bells (I want feet close together here) 12, 10, 8, 6

 

Day 2

Biceps/triceps/Abs

Dumb bell curls 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)

Hammer curls SUPERSET with incline skull crushers: 4 x 10

Cross body 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

Band curls SUPERSET with Ab V Ups: 4 x 10/4 x 15

Dumb bell roll back with extension SUPERSET with Full sit ups 4x15 (BEAST MODE=ON!)

 

Day 3

Back/rear delts

Pull ups: 4 x 10

Bent over row (elbows in): 12,10,8,6

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

Wide grip high row: 12,10,8,6

Bent over DB row (elbows wide): 12,10,8,6

Pulldowns using band: 4 x 10

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

 

Day 4

Chest

DB Bench Press: 10,8,6,4

Stability Ball DB press: 12,10,8,6

Decline DB flyes: 4 x 10

Push ups: 4 x 30 

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

 

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