This is a proven routine that is used by a Randy (his real name) at the Ultimate Performance Gym. Randy is 35 years young, an ex competitive power lifter and has great build. Noticeably, he is one of the big guys in the gym. He agreed to share this routine with me knowing it works.

The routine is a 3 days “on”, 1 day off routine. Days 1-3 are go heavy or go home days. He maxes the weight to failure and attacks all body parts in these 3 days. After a grueling 3 days of heavy weights, he rests one day.

Back to the gym on Day 5-7 doing the exact same routine except this time, he uses lower weights and higher reps to polish the muscle.

If you want to build muscle quick and achieve good definition, this is it. But keep in mind this not a beginners routine!

Day 1

Chest

• Bench Press – 8 sets (Pyramid the weight 4 up 4 down)
• Flat Dumbbell Press- 4 sets
• Incline Bench Press 4 sets
• Incline Dumbbell Press- 4 sets
• Pullovers – 4 sets

Triceps

• Triceps Pushdown with rope- 4 sets
• Kickbacks- 4 sets

Abdominals

• Situp, crunches, lifts- 17 sets

Day 2

Legs

• Stiff legged dead lifts- 5 sets
• Squats- 5 sets
• Leg Press- 4 sets
• Leg Curls- 4 sets
• Leg Extensions- 4 sets
• Calves standing and seated- 8 Sets

Biceps

• Screw Curls- 5 sets
• Barbell Curls- 5 sets
• Concentration Curls- 5 sets

Day 3

Back

• Bent over rows- 5 sets
• Lat Pull Down- 4 sets
• T Bar Row- 4 sets
• Heavy Dumbbell Rows- 4 sets/side

Shoulders

• Shrugs- 5 sets
• Dumbbell- Shrugs- 3 sets
• Upright rows- 4 sets
• Side lateral Raises- 4 sets
• Dumbbell Presses- 5 sets
• Military Presses- 5 sets

Day 4- Off

Day 5, 6, 7 sames as day 1,2, 3 except go light weight and higher reps.

 

Sweat eventually hardens to Muscle".....Scott

This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott