A good tip to follow is that weight training twice a week is for maintenance, three times a week is for basic improvement and four times a week or more is of greatest benefit so long as you can get the rest required to get the results you want.
With muscle building it is suggested that you use certain body part splits. We recommend pairing biceps with triceps, chest with back and split legs into a day with shoulders and a day just for legs only with each muscle group being worked on every 5 days.
Each muscle group has four exercises dedicated to it. This is for advanced athletes so if you are still building up to consistent training we recommend following the first 3 exercises.
|A - DB Seated Biceps Curl||4||10 - 12||SLOW||90s|
|B - Standing Hammer Curl||4||10 - 12||SLOW||90s|
|C - EZ Bar Reverse Curl||4||10 - 12||SLOW||90s|
|D - Preacher Curl||3||10 - 12||SLOW||60s|
|A - Close Grip Bench Press||4||10 - 12||SLOW||90s|
|B - EZ Bar Skull Crusher||4||10 - 12||SLOW||90s|
|C - DB Overhead Press||4||10 - 12||SLOW||90s|
|D - Rope Pull Down||3||10 - 12||SLOW||90s|
|CHEST & BACK DAY|
|A - BB Flat Bench Press||4||10 - 12||SLOW||90s|
|B - DB Incline Chest Press||4||10 - 12||SLOW||90s|
|C - DB Flat Chest Fly||4||10 - 12||SLOW||90s|
|D - Cable Cross Over||3||10 - 12||SLOW||60s|
|A - Wide Grip Lat Pull Down||4||10 - 12||SLOW||90s|
|B - BB Bent Over Row||4||10 - 12||SLOW||90s|
|C - Neutral Grip Seated Row||4||10 - 12||SLOW||90s|
|D - DB Shrugs||3||10 - 12||SLOW||90s|
|LEGS & SHOULDER DAY|
|A - BB Romanian Deadlift||4||8 - 10||SLOW||90s|
|B - Lying Leg Curl (single leg)||4||6 - 8||SLOW||90s|
|C - SB Leg Curl||4||8 - 10||SLOW||90s|
|D - DB Seated Shoulder Press||4||12 - 15||SLOW||60s|
|E - DB Side Raise||4||12 - 15||SLOW||90s|
|F - Cable Reverse Fly||4||12 - 15||SLOW||90s|
You will notice on this particular workout the lower reps for hamstring exercises and higher reps for shoulders. This is because hamstrings are fast twitch muscle fibres and do not function properly at high reps. They perform better with less reps and slower movements.
With the shoulders, the opposite applies. They are slow twitch which means they require more repeated efforts and most often respond better in supersets or even tri-sets. This is why it is one of the most difficult muscle groups to grow and it is most common to see guys in the gym that need more work on their shoulders above all.
Legs are the single most important area of the body to work out and often the most neglected. You release the most growth hormone in the body when you train legs and that has a carry-over effect to the rest of the body. Like the previous leg workout with the different rep ranges, you will see the calves have more reps. This is because like shoulders they are slow twitch muscles and require more stimulus.
|DEDICATED LEGS DAY|
|A - BB Back Squat||4||10 - 12||SLOW||120s|
|B - DB Walking Lunges||4||10 - 12||SLOW||90s|
|C - Leg Press||4||10 - 12||SLOW||90s|
|D - Standing Calf Raise||4||10 - 12||SLOW||60s|
|E - Seated Calf Raise||4||10 - 12||SLOW||60s|
|F - Single Leg Body Weight Calf Raise||4||10 - 12||SLOW||60s|
|F - Cable Reverse Fly||4||10 - 12||SLOW||60s|