Muscle Builders Program (@ home)

May 18, 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  Go HEAVY here!

 

Squats 3x10  (Use HEAVY Dumb bells, hold down by sides)

 

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

 

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

 

One leg, stiff leg dead lift (hold one DB, balance on one foot, and stretch down towards floor.  You should feel this in your hamstrings and butt) 3x10

 

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  

 

Military DB Press 4x10

 

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  

 

Dumb bell (HEAVY) Shrugs 4x10 

 

 

Day 3:  Arms 

 

DB Curls 3x10

 

Hammer Curls 3x10

 

WIDE GRIP Curls (palms facing out) 3x10

 

Negative Curls  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 

 

Military Push ups 3x25

 

 

 

Day 4:  Glutes

 

REVERSE lunges 4x10 on each leg 

 

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

 

Squats (DBs on Shoulders) 4x10

 

Step Ups 4x10 (DBs down by sides)

 

STIFF LEG Dead Lift 4x10

 

Plie Squats (hold heavy DB between your legs.  Toes turned out at 10 & 2) 4x10

 

 

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

 

Push Ups with feet elevated until failure- 1 set

 

DB Bench Press 3x10

 

Dumb Bell Flies 3x8 

 

Incline Dumb Bell Bench press 3x8 

 

Push Ups with feet elevated until Failure- 1 set

 

One Arm Row  3x8

 

Back Flies 3x8

 

Bent Over Row 3x25

 

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