qondio.com/IFJ5 PRINT EMAIL
Mass Building Workout By Michael Davies of Build Massive Muscle Now Finding a good muscle building workout can sometimes be quite difficult as there are literally thousands of different workouts floating around out there. The workout that I am listing below is my own personal workout that I have found to be very effective in helping me put on a lot of muscle mass in a short amount of time. WORKOUT *Before every exercise session make sure to do 10 min of light stretching and cardio in order to warm up your muscles* MONDAY - BACK -Deadlifts ------------- 3 sets of 12 tempo 3-1-1 -Barbell Back Rows ----- 2 sets of 12 tempo 3-1-1 -Lat Pulldowns --------- 2 sets of 12 tempo 3-1-1 -Dumbbell Shrugs ------- 2 sets of 12 tempo 3-1-1 TUESDAY - CHEST -Bench Press ----------- 2 sets of 12 tempo 3-1-1 -Dumbbell Flyes -------- 2 sets of 12 tempo 3-1-1 -Incline DB Press ------ 2 sets of 12 tempo 3-1-1 WEDNESDAY - REST THURSDAY - SHOULDERS & FOREARMS -Military Press -------- 3 sets of 12 tempo 3-1-1 -Rear Delt Raises ------ 2 sets of 12 tempo 3-1-1 -Side Lateral Raises --- 2 sets of 12 tempo 3-1-1 -Forearm Curls --------- 2 sets of 12 tempo 3-1-1 -Reverse Forearm Curls - 2 sets of 12 tempo 3-1-1 -Hand Grips ------------ 2 sets to failure FRIDAY - LEGS -Barbell Squat --------- 3 sets of 12 tempo 3-1-1 -Calf Raises ----------- 2 sets of 12 tempo 3-1-1 -Leg Curls ------------- 2 sets of 12 tempo 3-1-1 SATURDAY - REST SUNDAY - BICEPS & TRICEPS -Barbell Curls --------- 3 sets of 12 tempo 3-1-1 -Reverse Barbell Curls - 2 sets of 12 tempo 3-1-1 -Skull-Crushers -------- 2 sets of 12 tempo 3-1-1 -Tricep Pulldowns ------ 2 sets of 12 tempo 3-1-1 -Weighted Bench Dips --- 2 sets of 12 tempo 3-1-1 Just a few notes about this workout as well. Because you are doing only 2 sets this will ensure that you are not over training the muscle however, you will also want to make it so that each set goes to failure. Rest in between sets should be only around the 1 min mark. The lifting tempo is very important as well, if you finish a set too quickly you will not get the full benefit of the workout. It is important that each set lasts between 40-70 seconds.

External Links

Free No Hype, No B.S Muscle Building Guide

Contributed by hardgainer0120 on September 1, 2009, at 4:58 AM UTC.

Reactions

No reactions yet.

Rate This Intel

Please login or sign up to rate this intel.

Share

Copyright Notice

The copyright for this content entitled "Mass Building Workout" has been specified by the contributor as:

Creative Commons Attribution-No Derivative Works 3.0 Details

This content may be copied and distributed (but not modified), as long as the original author is acknowledged with a link back to the content page. If you use this content according to the license specified, you must link to the following URL:

http://hardgainer0120.qondio.com/

Login Here with Any Email Address Any Password Remember login No account? Sign up.

Intel Contributor

This intel was contributed by hardgainer0120

Qondio Archive

May, 2012 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 2008 January, February, March, April, May, June, July, August, September, October, November, December 2009 January, February, March, April, May, June, July, August, September, October, November, December 2010 January, February, March, April, May, June, July, August, September, October, November, December 2011 January, February, March, April, May, June, July, August, September, October, November, December 2012 January, February, March, April, May

Sign Up

Not a member yet? Qondio is a powerful network for making it online. If you have a website to promote, we can help. Sign up and get in on the action.

About Qondio

Welcome to Qondio! Discover the awesome power this network can deliver by going to our About page. Or you could skip straight to the Sign Up form.