Let’s get into details
Workout routine days: 3 days a week.
Workout cycle: Alternate days
Typical routine: Monday, Wednesday, Friday.
We are providing the routines that are the best for building muscles quickly, you should divide them as per your needs.
Example weekly cycle:
Monday: upper body (Biceps, shoulders, arms, upper back, triceps)
Wednesday: lower body (Thighs, Calf, hamstrings, legs)
Friday: abdomen (abs, compound workouts)
Reps: These depends upon your goals, it’s good to start 3 sets of 10-15 reps for each exercise. For advanced users 4 sets of 8-12 repetitions for each exercise.
|Upper Body||Lower Body||Abdomen||Compound Workouts|
Arms: Hammer curl, Preacher curl and Triceps Pushdown
Hammer curl: Executing this workout is simple and easier, it gives bigger arms. Hold dumbbells so they face your outer thighs. Exhale and bend the elbows. Raise the dumbbells until their tips nearly reach your shoulders. Inhale and lower slowly.
Preacher Curl: This workout works on biceps and deltoids. Execute this by resting the back of your arm on a support pad while holding a dumbbell, palm facing up. Slowly raise the dumbbell, and then lower it to the starting position.
Triceps Pushdown: You need to a cable based machine to do this workout, execute this by grasping the handle with palms facing down and hands 6 inches apart. Keep your upper arms near the sides of your chest. Start with your forearms parallel to the floor. Push the cable down by making your arms straight. Do this until your elbows are fully extended, but not locked. Pause and slowly return to the starting position.
Chest: Bench Press, Pushups
Bench Press: Grab the bar with a closed grip and slowly lower until it lightly touches your chest. Exhale and press back to starting position. Flat bench press is enough for great chest, it works well.
Pushups: This also a simple and great workout that works on core muscle groups, have a look at our intense workout article for execution.
Shoulders: Front raise, Lateral raise.
Front raise: This can be done either standing or sitting, I recommend standing position. Hold weights at your sides. Raise one straight arm to the front, up to shoulder level, while turning your palm towards the floor. Slowly lower back down. Keep good posture and your wrists in line with your arms. Working one arm at a time makes it easier to keep your back straight.
Lateral rise: This workout targets deltoids, execute with the weights by your sides. Contract your abs to support your back. Then sweep both arms up to shoulder level to form a "T." Keep your arms relaxed and elbows unlocked. Rotate elbows slightly outward to focus on the shoulder muscles. Slowly lower back to the starting spot.
Upper back: Wide grip pull down, Pull ups.
Wide grip pull down: This works on lats.This workout makes your waist look narrow, aids developing v shape. Sit on the pull down machine and grasp the bar wider than shoulder width. Lean back slightly and contract your abs. Now bring the bar down to your upper chest. Control the movement. Pause and slowly return the bar to starting position.
Pull ups: Chin ups/Pull ups whatever may be the name, this is the best compound workout that works on core upper back, go through our compound workouts for execution details.
Abdomen: These exercises target your belly fat and makes your abs stronger, choose one workout that suits well to you, personally I prefer classic crunch.
Lower body: Leg press, Squats, Dead Lift, Calf raise.
Leg press: Place your feet on the plate with knees bent at 90 degrees. (Don't bend your knees any further to avoid injury). Grasp the handles and slowly push the plate out until your knees are straight but not locked. Pause and slowly return to the starting spot.
Calf raise: Stand on one foot with the arch of the foot and heel hanging off of the edge of a step or platform. Hold on to something if you need to for balance. If you can balance without holding on, you will work your core muscles. You'll also build more stable joints in the standing leg. Drop the heel all the way down below the step and then rise all the way up on the toes. Hold dumbbells to make it harder.
Check our intense workout article for Squats and Dead lift execution.
Also do some compound workouts on your third day this will boost the above workouts which will help build stronger and bigger muscles quickly. Remember nutrition and rest is important for these workouts to work. Eat healthy and nutritious food and get adequate rest.