Lots of Workouts to Build Muscle for Everyone to Choose.
DeanR321
Posts: 57 Member
Hi here is a few workouts that i have collected from all over that i think are a very good exercise to build muscle and get you good gains, ive tryed a few of these and thought i'd share for every on MFP so they can give it a try.
Have a look through and if you see any that you like and want to try then simply copy and paste it to your ''note pad'' nd then you can print it out on to paper. :drinker:
WORKOUS BELOW:
____________________________
FULL WEEKS WORKOUT ROUTINE....
==============================
Day 1 & 5: Push....
Bench Press - 5 sets of 6-8 reps
Dumbbell Flyes - 5 sets of 6-8 reps
Military Press - 5 sets of 6-8 reps
Machine Shoulder Press - 5 sets of 6-8 reps
Weighted Triceps Dips - 5 sets of 6-8 reps
Close-Grip Bench Press - 5 sets of 6-8 reps
Day 2 & 6: Pull....
Barbell Rows -5 sets of 6-8 reps
Dumbbell Rows - 5 sets of 6-8 reps
T-Bar Rows - 5 sets of 6-8 reps
Incline Dumbbell Curls - 5 sets of 6-8 reps
EZ-Bar Curls - 5 sets of 6-8 reps
Day 3 & 7: Legs....
Leg Extensions - 5 sets of 6-8 reps
Lying Hamstring Curls - 5 sets of 6-8 reps
Squats - 5 sets of 6-10 reps
=================================== :smokin:
Weight Training Exercises
Chest...
Dumbbell Bench press
Dumbbell flys
Incline dumbbell press
Flat barbell bench press
Shoulders...
Seated dumbbell press
Side raises
Standing barbell press
Bent over raises
Back...
Wide grip pulldowns
Reverse grip pulldowns
One-arm dumbbell rows
Dumbbell pullovers
Triceps...
Barbell extensions
Bench dips
Close grip pushdowns
Lying dumbell extensions
Biceps...
Incline dumbbell curls
Standing barbell curls
Seated dumbell curls
Hammer curls
Quadriceps...
Leg extensions
Barbell squats
Leg press
Dumbell squats
Hamstrings...
Dumbbell lunges
Lying leg curls
Stiff leg deadlifts
Standing leg curls
Calves...
Seated calf raises
One-leg raises
Standing calf raises
Angled calf raises
Abdominals...
Floor crunches
Decline sit-ups
Twisting crunches
Leg raises
===================================
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- :flowerforyou:
===================================
Triceps Expert Workout....
______Exercise________________|_Sets.|_| Reps._|__________
_______________________________________________________
Triceps Pressdown______________| 3 | __| 20 _ |
Weighted Bench Dip_____________ | 4 |__| 8 |
Close-Grip Bench Press__________ | 4 |__| 10 |
Overhead Dumbbell Extension _____| 4 |__| 12 |
Dumbbell Kickback _____________ | 3 |__| 20 |
________________________________________________________
________________________________________________________
=========================
NEW.................................................
=========================
Extended Back Workout......
__________________________________________________________________________________
__________Exercise___________________________| SETS |___________| REPS |______| REST |__|
Behind-the-Neck Lat Pulldown ____________________| 3 |___________| 12-15 |___________| - |__|
--–Extended set with–- (no rest) go straight on to next workout...
Wide-Grip Lat Pulldown (in front of head)____________| 3 |___________|FAILURE|__________| - |__|
–--Extended set with–--(no rest) go straight on to next workout...
Reverse-Grip Lat Pulldown_______________________| 3 |___________|FAILURE|________|3 min |__|
One-Arm Dumbbell Row_________________________| 3 |___________| 8-10 |__________|2 min |__|
Seated Cable Row_____________________________| 3 |___________| 10-12 |__________|2 min |__|
Straight-Arm Pulldown___________________________| 3 |___________| 10-12 |_________|2 min |__|
____________________________________________|____|__________|______|_________|_____|__|
================
--Extended set with-- Means - go straight onto next exercise with no rest.
--FAILURE-- Means - Do as many reps as you can untill you can not do anymore.
================
NEW WORKOUT... full weeks workout. :smooched:
General prep diet stats:
Caloric intake: 2,839 cals
Macros: 232g Carbs, 274g Protein, 86g Fat.
=========================================================
Monday:
Chest, Biceps, core
Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Dumbbell Flyes - 5 sets of 6-8 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps
Cable Bicep Curls: 4 sets- 12rpes
=========================================================
Tuesday: OFF...
=========================================================
Wednesday:
Shoulders, core
Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Straight Arm lat pushdown 4 sets x 10 reps
Upright Cable (or) Dumbbell Rows: 4 sets x 12 reps
Rear delt flys/Reverse Crossovers: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps
=========================================================
Thursday: OFF...
=========================================================
Friday:
Back, Triceps
Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
T-Bar Rows - 5 sets of 6-8 reps
Barbell (or) Seated Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Rope Tricep Pushdowns: 3 sets x 20 reps
Rope Cable Face pulls: 4 sets x 15 reps
Legs....
Leg Extensions: 4 sets x 12 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Leg Curls: 4 sets x 12 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps
Conductors In thighs 3 sets x 15 reps
Conductors out thighs 3 sets x 15 reps
=========================================================
Saturday:
Weak points:
(Chest / calves - repeated)
=========================================================
Sunday: OFF...
=========================================================
END
END
END
END
END
END
END----
=========================
=========================
I hope you all can understand it and workout how its wrote out but they are the workouts feel free to copy them and dont forget to share this with freinds that may like to try them. Good luck. :bigsmile:
FEEL FREE TO ADD ME ON HERE . . :happy: :smooched: :ohwell: :grumble: :laugh:
Have a look through and if you see any that you like and want to try then simply copy and paste it to your ''note pad'' nd then you can print it out on to paper. :drinker:
WORKOUS BELOW:
____________________________
FULL WEEKS WORKOUT ROUTINE....
==============================
Day 1 & 5: Push....
Bench Press - 5 sets of 6-8 reps
Dumbbell Flyes - 5 sets of 6-8 reps
Military Press - 5 sets of 6-8 reps
Machine Shoulder Press - 5 sets of 6-8 reps
Weighted Triceps Dips - 5 sets of 6-8 reps
Close-Grip Bench Press - 5 sets of 6-8 reps
Day 2 & 6: Pull....
Barbell Rows -5 sets of 6-8 reps
Dumbbell Rows - 5 sets of 6-8 reps
T-Bar Rows - 5 sets of 6-8 reps
Incline Dumbbell Curls - 5 sets of 6-8 reps
EZ-Bar Curls - 5 sets of 6-8 reps
Day 3 & 7: Legs....
Leg Extensions - 5 sets of 6-8 reps
Lying Hamstring Curls - 5 sets of 6-8 reps
Squats - 5 sets of 6-10 reps
=================================== :smokin:
Weight Training Exercises
Chest...
Dumbbell Bench press
Dumbbell flys
Incline dumbbell press
Flat barbell bench press
Shoulders...
Seated dumbbell press
Side raises
Standing barbell press
Bent over raises
Back...
Wide grip pulldowns
Reverse grip pulldowns
One-arm dumbbell rows
Dumbbell pullovers
Triceps...
Barbell extensions
Bench dips
Close grip pushdowns
Lying dumbell extensions
Biceps...
Incline dumbbell curls
Standing barbell curls
Seated dumbell curls
Hammer curls
Quadriceps...
Leg extensions
Barbell squats
Leg press
Dumbell squats
Hamstrings...
Dumbbell lunges
Lying leg curls
Stiff leg deadlifts
Standing leg curls
Calves...
Seated calf raises
One-leg raises
Standing calf raises
Angled calf raises
Abdominals...
Floor crunches
Decline sit-ups
Twisting crunches
Leg raises
===================================
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- :flowerforyou:
===================================
Triceps Expert Workout....
______Exercise________________|_Sets.|_| Reps._|__________
_______________________________________________________
Triceps Pressdown______________| 3 | __| 20 _ |
Weighted Bench Dip_____________ | 4 |__| 8 |
Close-Grip Bench Press__________ | 4 |__| 10 |
Overhead Dumbbell Extension _____| 4 |__| 12 |
Dumbbell Kickback _____________ | 3 |__| 20 |
________________________________________________________
________________________________________________________
=========================
NEW.................................................
=========================
Extended Back Workout......
__________________________________________________________________________________
__________Exercise___________________________| SETS |___________| REPS |______| REST |__|
Behind-the-Neck Lat Pulldown ____________________| 3 |___________| 12-15 |___________| - |__|
--–Extended set with–- (no rest) go straight on to next workout...
Wide-Grip Lat Pulldown (in front of head)____________| 3 |___________|FAILURE|__________| - |__|
–--Extended set with–--(no rest) go straight on to next workout...
Reverse-Grip Lat Pulldown_______________________| 3 |___________|FAILURE|________|3 min |__|
One-Arm Dumbbell Row_________________________| 3 |___________| 8-10 |__________|2 min |__|
Seated Cable Row_____________________________| 3 |___________| 10-12 |__________|2 min |__|
Straight-Arm Pulldown___________________________| 3 |___________| 10-12 |_________|2 min |__|
____________________________________________|____|__________|______|_________|_____|__|
================
--Extended set with-- Means - go straight onto next exercise with no rest.
--FAILURE-- Means - Do as many reps as you can untill you can not do anymore.
================
NEW WORKOUT... full weeks workout. :smooched:
General prep diet stats:
Caloric intake: 2,839 cals
Macros: 232g Carbs, 274g Protein, 86g Fat.
=========================================================
Monday:
Chest, Biceps, core
Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Dumbbell Flyes - 5 sets of 6-8 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps
Cable Bicep Curls: 4 sets- 12rpes
=========================================================
Tuesday: OFF...
=========================================================
Wednesday:
Shoulders, core
Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Straight Arm lat pushdown 4 sets x 10 reps
Upright Cable (or) Dumbbell Rows: 4 sets x 12 reps
Rear delt flys/Reverse Crossovers: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps
=========================================================
Thursday: OFF...
=========================================================
Friday:
Back, Triceps
Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
T-Bar Rows - 5 sets of 6-8 reps
Barbell (or) Seated Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Rope Tricep Pushdowns: 3 sets x 20 reps
Rope Cable Face pulls: 4 sets x 15 reps
Legs....
Leg Extensions: 4 sets x 12 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Leg Curls: 4 sets x 12 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps
Conductors In thighs 3 sets x 15 reps
Conductors out thighs 3 sets x 15 reps
=========================================================
Saturday:
Weak points:
(Chest / calves - repeated)
=========================================================
Sunday: OFF...
=========================================================
END
END
END
END
END
END
END----
=========================
=========================
I hope you all can understand it and workout how its wrote out but they are the workouts feel free to copy them and dont forget to share this with freinds that may like to try them. Good luck. :bigsmile:
FEEL FREE TO ADD ME ON HERE . . :happy: :smooched: :ohwell: :grumble: :laugh:
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.8K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions