I get a lot of e-mail from people asking me all sorts of exercise related questions such as:

- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Etc. Etc. Etc…

In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out.

There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers.

“Everything works, but nothing works forever.” That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.

Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.

Adding muscle is a very unnatural thing to your body. You must constantly throw “curve balls” at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down.

In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.

This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday’s and weekends. But if this doesn’t fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.

By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.

Note:
With each of the exercises do as many warm up sets as you need to get to your top working weight. Then perform the required sets and reps with the same weight.

For example:
So let’s just say your top weight for 5 sets of 5 reps is 100 lbs.

- Do one warm up set with 50 lbs.
- Do another warm up with 75 lbs.
- Then go to your top weight of 100 lbs. and perform 5 x 5 with 100 lbs.

If you get all 5 x 5 with good form, then up the weight to 105 lbs. for your next workout and repeat the process.

If you can’t get all 5 x 5 or you found them extremely difficult, keep the same weight for your next workout.

The Workout Routine

Click on the exercise name for a picture of the exercise (all pictures open in a new window).

Weeks 1, 2, and 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Standing calf raise:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated dumbbell shoulder press:
- 5 sets of 8 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps

Thursday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Wide grip pull downs:
- 4 sets of 15 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Bicep dumbbell curls:
- 4 sets of 12 reps

Tricep push downs: (with rope attachment)
- 4 sets of 12 reps

Barbell upright rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 4, 5, and 6 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps

Barbell shoulder shrugs:
- 5 sets of 10 reps

Leg extensions:
- 5 sets of 10 reps

Leg curls:
- 5 sets of 10 reps

Seated calf raise:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps

Preacher barbell curls:
- 5 sets of 10 reps

Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps

Cable upright rows: (from the low pulley)
- 3 sets of 15 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps

Stiff leg dead lifts::
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 15 reps

Leg raises:
- 4 sets of 12 reps

Crunches::
- 4 sets of 25+ reps

Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep barbell curls:
- 4 sets of 12 reps

Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 7, 8, and 9 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Pull down ab crunches:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Bent over dumbbell lateral raises:
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps

Leg press:
- 4 sets of 15 reps

Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps

EZ bar bicep curls:
- 4 sets of 12 reps

One arm over head dumbbell extensions:
- 4 sets of 12 reps

One arm dumbbell rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 10, 11, and 12 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Wide grip pull downs:
- 4 sets of 10 reps

Incline sit ups:
- 5 sets of 15 reps

Leg raises:
- 5 sets of 15 reps

Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Side lateral raises:
- 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps

Bicep dumbbell preacher curls:
- 5 sets of 10 reps

Tricep push downs: (using rope attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Squats:
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Leg extensions:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 10 reps

Standing calf raise:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do

Seated dumbbell shoulder press:
- 4 sets of 10 reps

Standing one arm dumbbell curls:
- 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.

After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.

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Muscle Building Programs

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STRONG 12 PACK ABS

Have you seen the former Spice Ad, that man on the horse has a colossal 12 pack abs, plus a lean body? That sexy, lean body has gone from 6 pack to 12 pack abs. That ripped body can only be done by gaining lean muscle and losing more chunky. Now, how can that be accomplished, when you are only crunching and bench pressing heavy weights and you calm can’t derive that ogle?

There are some secret techniques to losing that tubby, getting sculpted and a ripped body, but you will need to change your mindset from the mature to the unusual “12 pack ab” view. This plan is known by some bodybuilders, but it Is not known by all. The usual weight training workout consists of lifts, bench pressing 100 pounds and taking rests. suitable thought but musty techniques.

WEIGHT TRAINING TECHNIQUE

Through a clear weight training workout it is possible to acquire the “12 pack abs”, I’ve seen some bodybuilders and they are wonderful. You need to execute muscle, building muscle means losing that last bit of burly you have stored up. This process takes diet and restraint and the qualified weight training workout. I have to mention though, you will need a tremendous motivator to earn you going, but it is possible if you know the technique.

full BURNING FOODS

Now the technique revolves around feeding the muscle, but you have to know exactly what foods to eat. Try not to listen to everyone in the gym, doesn’t always work if you want that lean, sculpted, sexy body. You really need to know how great to eat and when to eat and what works on gaining lean muscle. We all know adding more protein helps, but how many times, how remarkable and how many calories do we need? You need foods that maintain you energized and do you lean.

One tip, eat more protein-carb paunchy ratios, plus some cardio, this will allow you to accept lean mass muscle.

HERE IS WHAT YOU DO

Now, this all depends on your body type and the amounts of oblique exercises, crunches and bench presses you do. You really need to know what body type you are and what kind of weight training workout to do. You need to catch unique ways of killing those abs and working out.

The ultimate interrogate you need to regain out is should you lose all the tubby before gaining lean muscle, and what kind of weight training is the ultimate best for chunky burning?

One more tip, burn beefy through combos of cardio, weights and specific nutrition and foods geared towards your goal.

Muscle Building Programs

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If you want to avoid falling prey to misconceptions and scams about how to work out and procure titanic abs, then the truth about six pack abs can give you all the information you truly deserve. There are times when you no longer know what to acquire, but the integrity of this guide would surely reach to light when you are able to understand what this could give you in the long accelerate. build determined that you have the discipline to launch on this fresh regimen, and you might also want to equip yourself with these:

• A certain spirit can create you reap all the benefits from learning the truth about six pack abs, because impartial like any strategy, it will only remain a conception unless you inaugurate to effect it. A fabulous scheme is nothing if the construction is never started and finished. Remember that committing yourself to this kind of blueprint requires optimum performance on your fragment in the sense that you will remain dedicated to what you do.

• With this, you should be able to originate with the simple yet very comprehensive methods explained by the experts in the field. Know that learning that information is one thing, but applying it in your life is another. Once you catch out the truth about six pack abs, it will only remain to be a belief inside your head unless you do something about it, or in other words, you pursue on following the instructions laid out for you.

• To launch with, your whole lifestyle would actually be changed in these consume methods. The plan you eye food would be altered, in such a device that you would initiate to eat more responsibly, keeping your body well-nourished while at the same time enjoying every meal you remove. After only a few weeks of following these strategies, you would also lose weight, which brings you closer to the abs you have wished for. As you lose all those flabby parts of your body, you would be able to wear those clothes that you have never imagined yourself in before.

• notice that losing weight is impartial allotment of the total effects that these techniques can give you, because to glean to working out your abdominal muscles, you would have to work on losing all the excess fats stored in your body first. After this, the toning of your midsection to gain six pack abs would be a slide.

It is about time that you realize a need to perform yourself healthier and filled with vigor to live a better life. This is basically the first step in your development as an individual, and being responsible with your mind and your body should also hone your personality. Being a wise consumer and a proactive person should invent you succeed in anything you keep your heart into, and should also assist you finish the goal of getting the six pack abs that you have been dreaming of.

Muscle Building Programs

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Want to know one of the best muscle building tips which will wait on you compose muscle quickly? Read this article to collect out this often unknown technique. Building muscle is a long, uninteresting and hard process. You probably know this and want fetch out other ways to get muscle. Well done this is a spacious first step to working smarter to enact your muscle building goals.

One of the biggest problems people have when trying to increase their muscle size and strength is doing the same workouts every time. Your body adapts very swiftly to any stimulus you provide it with (like doing weights) . Therefore it is critical to diversify your workouts every 3 weeks or so, (your body’s genetics determines how many times you need to change your workouts) . You can of course change variables like sets and reps, but there is a whole range of other muscle building tips and techniques we can consume to do muscle like a flash. Which brings us onto the rest conclude device.

Rest cease Training

Rest quit training is a acquire of weight lifting were you make a accept then rest for a short period before before doing another accept, until all the reps are completed in this fashion. The reason this works so well is that after a earn you give your muscle a short time to restore it’s ATP stores and basically recover. Then when you acquire the next pick up you do another colossal quality accumulate and glean a lot of tension onto the muscle, (which is vitally distinguished to make muscle) . The basic famous is your build quality reps every time and not flop about the gym pushing out half reps.

As an example you could make a fairly standard 3 x 8 accumulate method with a bit more weight than you would normally exercise for 8 reps; construct 1 regain then rack the weight and rest for 8-10 seconds; originate another glean and wait for another 8-10 seconds; support doing this until all your reps are finished for the set; Rest for 1-2 minutes before attempting another position and continue in this fashion until all sets are finished.

You really should give this procedure a try as it is one of the best muscle building tips not being widely conventional. It will definitely wait on you invent muscle rapidly. You can of course also cycle in other muscle building techniques after 3 weeks of this training to retain making new muscle gains. Such as using density, high intensity and other forms of muscle building techniques.

Muscle Building Programs

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