Want create site? Find Free WordPress Themes and plugins.

Following the right strategies for building strong muscles is really very important. 6-Day Workout Routine to Build Muscles allows you to reach your goals in the fastest manner possible. It uses a 6-Day on and 1-day off schedule. It is based on intermediate level and its purpose is to build muscles. This is specifically designed for the underweight men.

Monday & Thursday – Chest, Shoulders, Triceps, Abs

Muscles Exercise Sets/Reps
Chest Bench Press 2 x 15 reps (warm up)
1 x 10 reps
1 x 8 reps
1 x 6 reps
  Flat Bench Flyes 3 x 10 – 12 reps (stop the weight short of total lockout)
  Cable Flyes 3 x 10 – 12 reps (cross hands and squeeze chest hard at contraction)
  Incline Dumbbell Bench Press 3 x 8 reps
Shoulders Military Press 1 x 12 reps
1 x 10 reps
1 x 8 reps
1x 6 reps
  Front Dumbbell Raise 3 x 9 reps each hand
  Lateral Raise on Incline Bench 1 x 12 reps
1 x 10 reps
1 x 8 reps
Triceps Cable Pushdowns 1 x 12 reps
1 x 10 reps
1 x 8 reps
  Seated Dumbbell Extension 2 x 12 reps
  Dips 1 x Failure
Abs Swill Ball Crunches 3 x 25 reps
Twisting Rope Crunches 3 x 12 reps

 

Tuesday & Friday – Back, Biceps

Muscles Exercise Sets/Reps
Back Wide Grip Chins 1 x 12 reps (warm up)
3 x 8 – 12 reps
  Bent Over Barbell Rows 3 x 8 – 10 reps
  Dead-lift 3 x 6 reps
  One Arm Rows 3 x 8 reps
  Seated Cable Rows 3 x 8 – 10 reps (use rope if possible and pull to shoulders)
Shoulders Standing Barbell Curls 3 x 7 – 9 reps
  Incline Dumbbell Curls 3 x 8 – 10 reps (lay with back on incline bench w/ arms pointing outwards)
  Cable Curls 3 x 10 – 12 reps
  Incline Hammer Curls 3 x 10 – 12 reps

 

Wednesday & Saturday – Quads, Hamstrings, Calves

Muscles Exercise Sets/Reps
Quads Squats 1 x 15 reps (warm up)
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 3 reps
  Leg Extensions 3 x 10 – 12 reps (squeeze!! at the top of movement)
  Leg Press 3 x 12 reps
  Front Squats 3 x 12 reps (place 25 lbs. plate under heels to help balance – if needed)
Hamstrings Seated Leg Curls 3 x 8 – 10 reps
  Lying Leg Curls 3 x 10 – 12 reps
  Stiff Leg Deadlifts 3 x 10 – 12 reps
Calves Seated Calf Raise 3 x 10 – 12 reps
Standing Calf Raise 2 x 15 reps
{5 reps with toes pointing forward}
{5 reps with toes pointing outwards}
{5 reps with toes pointing inwards}

 

Muscle Building Workouts for Beginners

Muscle Building Workouts for Beginners

Being a beginner, the firsts step towards building stronger muscles is to know your body well. Secondly, you should design your workout routine to build muscles in such a way that you are giving a particular day to target a specific part of your body. Thirdly, you should eat well and should be consistent in the workout routine.

Remember that a muscle building program for beginners should be based around compound exercises. These include Squats, Bench Press, Bent-over Rows, Chin-ups, Dips etc which work multiple muscle groups for each and every rep/set.

When you set up on a muscle building program for beginners, you must focus on few things.

  1. Focus on Strength Foundation Building

The first thing to consider in your muscle building program for beginners is to make sure that you focus on strength building as much as possible.

  1. Keep Volume Low

The second most important thing is to make sure that you keep the volume low and don’t take it high. For beginners, it is best to start with the lower end of volume and progress on from there over time.

  1. Apply the Correct Technique

The third thing on the list is to ensure that you are using a good and correct technique. If you don’t know the correct technique, then you will end yourself up for injury.

  1. Develop the Habit of Consistency

The last goal of muscle building program is to make sure that you develop the habit of consistency. Getting into a routine where doing your workout can never be skipped will take you to the goal you want to achieve.

6 Days a Week Workout Plan with Cardio

6 Days a Week Workout Plan with Cardio

This workout plan is designed for people to lose the excess fats. This combines heavy weight training along with cardio for 6-days and 1 day of rest on Sunday. You can use low-intensity early morning cardio.

Monday, Thursday

Chest:

4 sets and 6 or 8 reps of each dumbbell bench press, incline bench press, and cable crossovers.

Triceps:

3 sets and 8 reps of each close grip bench press, lying triceps extension, and rope pull-downs.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Tuesday, Friday

Back:

4 sets and 6 or 8 reps of wide grip pull-up, close grip pulldown, and cable row.

Biceps:

3 sets and 6 or 8 reps of each barbell curl, incline bench dumbbell curl, and dumbbell preacher curl.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Wednesday, Saturday

Legs:

3 sets and 6 or 8 reps of stiff legged deadlift, leg curl and leg extension. 4 sets and 8, 10 reps of each, squat and standing calf-raise.

Shoulders:

3 sets and 8 reps of each dumbbell lateral raise and bent over rev fly. 4 sets and 6 or 8 reps of military press.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Mass Building Diet

Mass Building Diet

The only thing that can help you gain strength and mass other than workout is your diet. This diet is recommended for anyone who wants to maintain fitness and gain muscle mass. Here is the list of foods that can help you achieve your goal.

  • Eggs contain proteins, amino acid, Vitamin D and the right kind of fats that are good for building muscles.
  • Chicken is another great source of high-quality protein. It is very important for the maintenance and repairing of muscles and weight. It is also considered good for bone health.
  • Beef is filled with all sorts of things that are needed for muscle growth like high-quality proteins, Iron, Zinc and Vitamin B.
  • Cheese is a slow-digesting protein that makes it perfect for muscle maintenance. It is an excellent source of Vitamin B12, calcium and other important nutrients.
  • Fish serves as a perfect mass builder as it is high in protein, low in fat and rich in omega-3 fatty acids.
  • Oatmeal is a great source of carbohydrates that provides a constant source of carbs for muscle preservation.
  • Brown Rice can help boost muscle growth, lose fats and gain strength.
  • Fruits & Vegetables are rich in Vitamins and carotene and are essential for healthy functioning of immune system.

Cutting Workout Routine

Cutting Workout Routine

Follow this fat cutting workout routine to keep the weight off and see wonderful results.

  • Plan a 12-week cutting-cycle. For that, you will have to start with 20 minutes of cardio for five days a week.
  • Start with a normal calorie routine.
  • Reverse your course at eight weeks.
  • Deal with the blubber.
  • Keep track of your progress.
Did you find apk for android? You can find new Free Android Games and apps.

LEAVE A REPLY

Please enter your comment!
Please enter your name here