Muscle Building Workout

If you're trying to gain muscle and not having any luck, follow this muscle building workout for some help packing on lean body mass.

The key to muscle building and not getting fat is to hit the weights hard and consume plenty of lean protein.

Don't under eat or try to diet either, you'll end up losing muscle or starving yourself to death. You'll need to get some quality calories down the hatch each day to make a progress.

Monday (Chest, Triceps, Shoulders)

Chest
Flat Barbell Bench Press - 3 sets x 10,8,6 reps

Triceps (choose one of the two listed exercises)

Dips - 3 sets x 8 (body weight)*
*when you can perform the specified number of sets and reps, use a dip belt and add 5 pounds for each set.

Or

Close Grip Bench Press - 3 sets x 10,8,6 reps

Shoulders
Dumbbell Side Laterals - 3 sets x 8,8,8 reps

Wednesday (Back, Biceps, Traps)

Back
Wide Grip Pull Ups - 2 sets x 8 (body weight)*
*when you can perform the specified number of sets and reps, use a dip belt and add 5 pounds for each set.

Barbell Rows - 2 sets x 8,8 reps

Biceps
Standing Barbell Curls - 3 sets x 10,8,6 reps
Alternating Dumbbell Hammer Curls - 2 sets x 8,8 reps

Traps
Dumbbell Shrugs - 3 sets x 10,8,6 reps

Friday (Legs, Abs)

Thighs
Squats - 4 sets x 12,10,8,6 reps

Hamstrings
Stiff Leg Deadlift - 3 sets x 10,8,8 reps

Calves
Standing Calf Raises - 3 sets x 15,15,15 reps

Abs (rest 30 seconds between sets)
Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 reps
Side Crunches - 2 sets x 15 reps