There are many basic mass building and fat burning workout scedules with numerous variations of each one. And that doesn't even take into account different ways of increasing the intensity like drop sets, up & down the rack, forced reps, etc. On this page, I'd like to share some of the bodybuilding & powerlifting routines that I have used and share some of the thoughts and results that I have gained.

3 Day Workout Routine

This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:

EXERCISESETSREPS
Bench Press38-12
Incline Press38-12
Barbell Rows38-12
Upright Rows38-12
Squats38-12
Stiff Legged Deadlifts38-12
Lying Tricep Ext.38-12
Dumbell Kickbacks38-12
Barbell Curls38-12
Concentration Curls38-12

4 Day Workout Program


This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.

Workout #1
Chest/Triceps


chestri.gif - 10.7 K Bench Press 4 x 8
Incline Bench Press 4 x 8
Pec-Dec 4 x 10
Close-grip Bench Press 3 x 8
Tricep Pushdowns 3 x 8
Overhead DB Extensions 3 x 12-15

REST

Workout #2
Back/Biceps

backbi.gif - 9.3 K

Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent-over Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbell Hammer Curls 3 x 8

REST


Workout #3
Legs/Shoulders

legshdr.gif - 10.1 K



Squats 2 warm-up sets, 4 x 8
Leg Extensions 4 x 8-10
Leg Curls 4 x 8-10
Donkey Calf Raises 4 x 15-20
Seated DB Press 3 x 8-10
Lateral Raises 3 x 8-10
Bent-over Laterals 3 x 8-10

REST


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