Great workout routine. You don’t really need supplements to build muscle. If you don’t really know your limit yet, that’s fine too. ��)�Xp\����M��耧��)��bj5��jK۝P�LE�W� ���B���t�s� �H~:��T�V˄OSw�� If you are a beginner, please read the workout description. They also help increase the workout’s volume.Also, make sure that you alternating between the exercises that are already in the program. For example, if you notice that your chest is not as developed as you want it to, then just do one extra push day after you finish the 3 day split.While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey.After the workout program you will find quick nutrition and supplementation notes. A workout program is only half of the work.1. x��Xَ[7}�W�@�Z/��E���6-�L��%��C���]�i� k�H.�5_N��5�L&L��L�t������ߘ�N����������)�3v2~� d��o�!>gC~�v��glE[=d˸8zl�ER>��g#�R�s*�z|r=�֊'�������l��P�z �av��aU$��P�\=��(͘���ۊ�S�O�7zs>�����UD ��T�!��3~�8���A��s I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle. Hi! The Internet and social media have given us access of an overwhelming amount of information. This is simply because your muscles will not have fully rested. Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position.For the exercises in this muscle building workout that I have recommended doing negative sets you will see a “Negative set” tag underneath the name of the exercise. Your average weight with which you are capable of doing 8 repetitions is 45lbs. ARE YOU READY FOR SOME HIIT?? Your gym buddy (spotter) would help you raise the weight and what you are responsible for is lowering the weight in a controlled fashion to its starting position. The TLDR of creatine is that it helps with power output during your workout and ensure that you give it your 100% when exercising.Beta Alanine will also help you increase the intensity of your workouts.Lastly, omega 3s. Start of with 3 days a week and progress towards the full 6 days to maximize your results.eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_3',123,'0','0']));Also, it does not have to be either 3 or 6. ��5j�e’^�$�ke�h���)p�=ZpB�!��3߇�2)O��x[B���Ҥ"�+S� ��?vF/8Y* \""F intermediate workout plan pdf. If you notice that you can do 8 reps with 20lbs, but the last 2 sets are cheated, then lower the weight. You can go 4-5 times. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. NutritionI recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.There is no need to bulk and eat excessive amounts of calories. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food.Make sure that you are eating enough protein. Its focus is to help increase muscle gain and strength development. They also help increase the workout’s volume. Looks great! Store Workouts Diet Plans Expert Guides Videos Tools This 12 week women’s specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. It is designed to use your own body weight so very limited equipment is required. �6��@�A������r|Xޗ�`)�8�9Xʄ�]A�w��Q����&�8E�а��?��(��a���)�%���Q��S�5����CފWrx( I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. omega 3 fatty acids improve muscle growth. This weight is ideal for you to properly carry out 5 or 6 repetitions. �6��;7G�8�>�� _q[1j������mCF0B)ȳ� �p�T(B�^����s��� �b�T�PQb���R5��R̆,`���bjYֻ��$ՋS�L)�S�π@e��9 While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. The muscle building program is suitable for beginners and intermediates. Beginner, Intermediate and Advanced. I’ve been going through some of your articles, and just wanted to say that you have a lot of fantastic information on your site. If you don’t really know your limit yet, that’s fine too. 4 sets of 8–12 reps)? >���>��re���Ӽ����U�Cd�n�U�����G�V*[/���ו[M뗺�����mD$���(؀^��-��`X�Ee]-jV0��Jk����GU����aa��+L��6|vF|ҵС~%~y=���՛���Y��(�Y���r�Pq���j���xo^>����3/�8����{�֕����y�ْ>9ë�;�m��:;ً��|��S�������&Pvm�ٻ u7R�M���I2�Д�#� �k�2d��F�����͏��z8G�9�VT-!�sFlcuV������ ����Č����S�]�j�d��8�@��Q�V�5*ݶ;ܼ�f��U�m� �g܈6S���]�|� ��3�\�-[��a���!+4ZC&O�C��x��ƗG�w}����q(�ɸ('j�Зh�ذ ص�w�3�ĵ The Intermediate Program is designed for those who already have a regular exercise routine in place. This is until I build a library of my own with visual demos of exercises. The last thing that you want to happen is for you to injure yourself during a workout. If you don’t have a spotter who can help you, that’s fine. Start of with 3 days a week and progress towards the full 6 days to maximize your results. /Mask 8 0 R WORKOUT A BEGINNER VERSION 4 ... between this workout and the intermediate workout is total sets, an adjustment in the rep ranges, and less accessory movements. This is until I build a library of my own with visual demos of exercises. A workout program is only half of the work. *\*�=p�-�(O{�X{�u���e��!+�x��������2���6�ܽmQB+��G�.xõ�=��j,u�o�������'�o9}��VpR�Av�iZ=x\8sa^*m�)G]�[���Fdd(�[��Đʓ]y=@���������&F1�p�ia���F23w�L��ORs��@�}ie��W�$t����U�\K/�8�8s�C�t;�=TG����!jT��{R�-]�{�D��>�=V��o�'����a�� �L �"���Ѽ�U0��Ei2�g�W�0��TT[9�����Ol��?�ً� If you are not aware what those terms mean, here is a quick explanation:Negative sets:  They require either a spotter or assisted equipment. endstream 6 Week Workout Program To Build Muscle Please read this before you start! Remember, the reps indicated is what you should be aiming to do with weights that allow you to do just 8 repetitions  correct form. eval(ez_write_tag([[580,400],'the_bodybuilding_blog_com-box-3','ezslot_1',121,'0','0']));At the end of this workout program I will add in some notes regarding your nutrition and supplementation. If you need help putting your program together including your diet or schedule, simply go to this page here and I'll provide some free advice. 5 day workout routine building-muscle101.com Thank you for your interest in Building-Muscle 101's 5 day workout routine. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. The information in your posts are real, thank you. This has made it hard and confusing to distinguish a good workout program from a  bad one. Increasing post-workout whey protein to 40g is shown to enhance protein synthesis by up to 20%. Oh, you can also download the pdf version of the program by following the link below. For now, though, this will do.Day 1: Pull (Back and Biceps)ExerciseSetsRepsExercise 1:Bent Over Barbell Rows (Mass) (Video)Drop Set for the last set46-12Exercise 2:Wide Grip Lat Pull Down (Mass) (Video)48-10Exercise 3:Lat Pushdowns (Isolated) (Video)410-12Exercise 4:Barbell Biceps Curls (Mass) (Video)Drop Set for the last set46-8Exercise 5:Preacher Curls (Isolated) (Video)38-12Exercise 6:Hammer Curls (Isolated) (Video)48-12Day 2: Push (Chest, Triceps and Shoulders)ExerciseSetsRepsExercise 1:Bench Press (Mass) (Video)Drop Set48-12Exercise 2:Chest Dips (Mass) (Video)48-12Exercise 3:Overhead Triceps Extensions (Mass) (Video)48-12Exercise 4:Triceps Pulldown (Isolated) (Video)Negative Set 310-12Exercise 5:Sider Lateral to Front Raise (Isolated) (Video)410Exercise 6:Shoulder Press (Mass) (Video)38-12Day 3: LegsExerciseSetsRepsExercise 1:Squats (Mass) (Video)48-12Exercise 2:Dumbbell Lunges (Mass) (Video)48-12Exercise 3:Leg Curls (Isolated) (Video)510-12Exercise 4:Leg Extensions (Isolated) (Video)Drop Set or Negative Set 512-15Day 4: RestDay 5: PullExerciseSetsRepsExercise 1:Deadlift (Mass) (Video)36-10Exercise 2:Cable Rows (Mass) (Video)48-10Exercise 3:Pull-ups (Burn out) (Video)4Until FailureExercise 4:Alternating Dumbell Curls (Mass) (Video)48-10Exercise 5:Seated Incline Curls (Mass) (Video)Drop Set48-10Exercise 6:Spider Curls (Isolated) (Video)48-12Day 6: PushExerciseSetsRepsExercise 1:Incline Bench Press (Mass) (Video)Drop Set46-10Exercise 2:Cable Crossover (Isolated) (Video)Drop Set48-12Exercise 3:Skull Crushers (Mass) (Video)48-10Exercise 4:Cable Overhead Triceps Extensions (Mass) (Video)48-10Exercise 5:Lateral Raises (Isolated) (Video)410-12Exercise 6:Single Arm Linear Jammer (Mass) (Video)48-10Day 7: LegsExerciseSetsRepsExercise 1:Machine Hack Squat (Mass) (Video)38-10Exercise 2:Dumbbell Bulgarian Split Squat (Isolated) (Video)410-12Exercise 3:Romanian Deadlift (Mass) (Video)36-8Exercise 4:Bodyweight Squats (Burn out) (Video)412-20List of substitute exercisesAs I previously mentioned it is wise to alternate between exercises and not have the same routine.
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