Back, Traps, and abs
Deadlifts 3 sets
Barbell Rows 3 sets
Dumbbell Rows 3 sets
Lat Pulldowns 3 sets
Cable Rows 3 sets
Dumbell Shrugs 3 sets
Dumbell Shrugs 3 sets
Barbell shrugs 3 sets
Chest and cardio
Bench Press 3 sets
Incline Bench 3 sets
Hammer Strength 3 sets
Incline Dumbbell Flyes sets
Dips 3 sets
Quads Calves and abs
Squats 3 sets
Leg Press 3 sets
Hack Squats 3 sets
Quad machine 3 sets
Calf Raises 3 sets
Standing Calf Raises 3 sets
Shoulders, Traps, Cardio
Sitting Barbell Overhead Press 3 sets
Sitting Dumbbell Overhead Press 3 sets
Side Laterals 3 sets
Barbell Upright Rows 3 sets
Bent Laterals 3 sets
Barbell shrugs behind the back 3 sets
Close grip upright row 3 sets
Biceps and Triceps
Close grip bench press 3 sets
Lying skull crushers 3 sets
Tricep kickbacks 3 sets
Barbell Curl 3 sets
Preacher Curl 3 sets
Hammer Curl 3 sets
Hamstrings Calves and abs
Straight leg dumbbell deadlifts 3 sets
Lying Hamstring Machine 3 sets
Seated Hamstring Machine 3 sets
Standing calf raises 3 sets
Seated calf raises 3 sets
This is a basic routine for building mass and strength. For the first 3 times u do this workout routine keep the rep range around 12-15 then if you are feeling strong and confident the next 5 weeks you can keep it 12 reps to 10 reps. Change up the order you do each exercises. Stick with mass building exercises first for building mass, such as the bench press, deadlift, and squat. Machines aren’t going to get you very far if you want to get bigger. You needs to use free weights, barbells, and dumbbells at this point . Now its been about 2 months since you started lifting I would move the rep range between 10- 6 reps for the next month. You are going to feel a lot stronger at this point. For the 1st week or 2 keep it between 10 to 8 reps then work your way down to 8 to 6 reps in your 3rd and 4th week. You should be sticking with this routine but once in a while adding in some different exercises here and there Example: Cable Pushdowns instead of Tricep Kickbaks. Now for the last month you might want to test your luck and see how strong you got, that’s what I like to do. It’s my favorite part. So I like to keep the rep rangE between 6 to 4 reps. During the last 2 weeks of training I get as low as 1 rep on the bench. I get to a 3 rep max on the deadlift and a 4 rep max on the squat. This last month you train can be about getting stronger or personal goals you can keep the reps between 8-3 reps if you’re not so concerned with strength, Once again, you are going to be substituting some exercises hear and there, but sticking with compound movements and varying the order of them. Example Cable Side Laterals instead of regular side laterals. When you do cardio in this workout I would do a 25 minute session. Either walk on the treadmill, do sprints in the gym, box, or swim. Vary it up to keep your body guessing, When you do abs, you should do a lot of bodyweight and core strengthening exercises. Lying crunches with your legs in the air are my favorite. Do medicine ball crunches. Planks, a lot planks, all the time. Those are very important for building a solid core. Increase the time you can hold it as the weeks go by. You might wanna do some regular crunches, decline, off the bench too. But stick with body weight exercises for the most part, It will get your core very strong. Now my friend, after this 4 month workout, you take a week to a week and a half off, and relax. Then on to the next phase.
