Muscle Builders Program

May 17, 2015

Follow this program for the next 4-6 weeks.  When it starts getting easy, time to INCREASE your weight!  You will notice fewer sets and smaller reps.  That's because we are BUILDING.  So lift heavy, but play safe!


Day 1:  Legs (quad & calves focus) Go HEAVY here!


Squats 3x10  (Use big bar plus weight on each side)


Goblet Squats (hold a HEAVY dumb bell under chin) 3x10  


Leg Extensions 3x10 (hold squeeze at the top really focusing on those quads) 


Walking Lunges 3x20 (hold heavy dumb bells down by your sides)


Calf raises on step (ONE FOOT at a time, hold heavy DBs) 6x15  (25-30 lbs)


Calf raises on step (BOTH feet now, hold heavy DBs)  6x15  (25-30 lbs)




Day 2:  Shoulders (go heavy on these WITH good form)


Lateral raises (start with a light set for a warm up) 4x10  


Push Press 4x10  (big bar)


Front Raises with a twist at the top (use a 25 lb. weighted plate for this) 4x10


Seated Arnold Press 4x10 


Seated Back Flies 4x10  


Barbell Shrugs 4x10 



Day 3:  Arms


Bar Curls 3x10


CLOSE GRIP Bar Curls 3x10


WIDE GRIP Bar Curls 3x10


Negative Bar Curls (use a curl bar if you have one, lighter weight)- Neutral grip, Curl up just like normal and drop SUPER SLOW on the way down. 4x10


Skull Crushers 4x10 


Chair Dips SUPERSET with Dumb bell Kickbacks 4x10 


Rope Press Down 3x25




Day 4:  Glutes


REVERSE lunges 4x10 on each leg 


Hip Thrusts with barbell across the hip bones.  Really SQUEEZE butt at the top.  SUPERSET with Squat Jumps 4x8 (HEAVY!!)


Squats (Barbell) 4x10


Step Ups 4x10 (DBs down by sides)


STIFF LEG Dead Lift 4x8 (Bar + weight on each side…be careful with the back here!  ABSOBLUTELY MUST maintain good form here!)


Hamstring Curls 4x8...then 2x12



Day 5:  Chest & Back (again, GO HEAVY HERE! But be safe)


Push Ups with feet elevated until failure- 1 set


Bench Press 3x10


Dumb Bell Flies 3x8 


Incline Dumb Bell Bench press 3x8 


Push Ups with feet elevated until Failure- 1 set


Seated Row  3x8


Lat Pull Downs 3x8


Bent Over Row 3x25


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