Welcome to our "Big Muscle" Muscle Building Workout Plan and instruction guide!
This four day split workout is designed to help you gain muscle mass: sleeve tearing, herculean muscle mass. Follow the instructions below and instructions on the individual strength training exercises to be most effective in your mission to massive. First, a quick summary:
|Workout Summary:||The Big Muscle Muscle Building Workout|
|Training Level:||Intermediate - Advanced|
|Main Goal:||Gain Muscle Mass|
|Days Per Week:||4|
Like our Get Jacked Muscle Building Workout Plan, the "Big Muscle" is a four day split routine. This weight lifting routine also focuses on some of the classic staples to building muscle.
Do Workouts A, B, C, and D each once per week on a rotating schedule. Exercises in a superset should be done one after another, but you should still take your standard rest time between each exercise. A rest time of 1-3 minutes is ideal for building muscle.
Make sure you do a quick warm-up before you start each routine.
|Pull Ups/Weighted Pullups or Lat Pull Down||2||8|
|Bent Over Row||3||8|
|Alternate Bicep Curl||3||10-12|
|Narrow Parallel Grip Chin Ups||2||10|
|Straight Arm Pull Down||2||10-12|
|Barbell Reverse Curl||2||10-12|
|Barbell Bench Press||3||5|
|Decline Bench Press||3||8|
|Dumbbell Incline Press or Machine Incline Press / Incline Hammer Press||3||8-10|
|Tricep Dips or Weighted Tricep Dips||3||10|
|Dumbbell Chest Fly or Butterfly Exercise||2||10-12|
|One Arm Reverse Grip Tricep Pushdown||2||10-12|
|Barbell Lunges or Bulgarian Split Squat||3||8|
|Seated Military Press (Barbell or Smith Machine)||3||8|
|Smith Machine Standing Calf Raises||3||10-12|
|One-Arm Dumbbell Lateral Raise||2||10|
|Seated Calf Raise||3||10|
|Rear Lateral Raises||3||8-10|
|Swiss Ball Jackknife||2||12|
|Dumbbell Side Bends||2||10 per side|
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