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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