Posted by : Άνθια Κουρσάρη Thursday, April 4, 2013

This is a weekly program, which is going to help you during the period you are trying to build muscle volume, although it is necessary to eat right.

Monday, chest and biceps

  • Barbell bench press : 4 sets of 12-10-8-6 reps

Barbell bench press


  • Dumbbell fly : 4 sets of 12-10-10-8 reps

Dumbbell fly

  • Dumbbell incline press4 sets of 10-8-6-6 reps

Dumbbell incline press

  • Cable crossover :3 sets of 12-10-8 reps

Cable crossover

  • Dumbbell decline bench press 3 sets of 10-8-8 reps

Dumbbell decline bench press


Biceps


  • Dumbbell Incline Curl4 sets of 12-10-8-6 reps
Dumbbell Incline Curl

  • Dumbbell Hammer Curl: 3 sets of 12-10-8 reps

Dumbbell Hammer Curl


  • Dumbbell Concentration Curl3 sets of 12 reps
Dumbbell Concentration Curl


Tuesday, Legs

10-15 minutes cycling to warm up

  • Lever Leg Extension: 4 sets of 15-12-10-8 reps

Lever Leg Extension


  • Barbell Full Squat4 σετ x 12-10-8-6 (If you want you can do another one set but with the maximum weight of 4, with 6 reps)

Barbell Full Squat


  • Leg Press 3 sets of 12-10-10 reps


Leg Press

  • Barbell Stiff Leg Deadlift: 4 sets of 12-10-8-6 reps

Barbell Stiff Leg Deadlift

  • Lever Lying Leg Curl plate loaded: 3 sets of 10 reps

Lever Lying Leg Curl plate loaded

  • Lever Seated Hip Abduction (plate loaded) and Lever Seated Hip Adduction (plate loaded)3 sets of 15-12-12 reps
Lever Seated Hip Abduction (plate loaded)Lever Seated Hip Adduction (plate loaded)
             
                 

Wednesday, relaxation (resting is very important to obtain muscle volume)

Thursday, back


  • Cable Pulldown: 4 sets of 12-10-10-8 reps
Cable Pulldown


  • Barbell Straight-back Stiff-leg Deadlift: 4 sets of 12-10-8-6 reps (maximum)

Barbell Straight-back Stiff-leg Deadlift

  • Barbell Bent-over Row: 3 sets of 10-8-6 reps

Barbell Bent-over Row

  • Cable Seated Row: 3 sets of 12-10-8 reps

Cable Seated Row

  • Cable Bent-over Pullover: 3 sets of 10-8-8 reps

Cable Bent-over Pullover


Friday, Trapezius-Shoulders-Triceps

Trapezius and Shoulders

  • Smith Shoulder Press: 4 sets of 12-10-8-6 reps
Smith Shoulder Press


  • Dumbbell Lateral Raise: 3 sets of 10 reps
Dumbbell Lateral Raise


  • Dumbbell Front Raise: 3 sets of 10 reps

Dumbbell Front Raise


  • Dumbbell Shrug: 3 sets of 12 reps
Dumbbell Shrug

Triceps
  • Cable Pushdown: 3 sets of 12-10-8 reps
Cable Pushdown
  • Barbell Lying Triceps Extension: 3 sets of 10-8-6 reps


Barbell Lying Triceps Extension


  • Dumbbell Triceps Extension: 3 sets of 12-10-8 reps

Dumbbell Triceps Extension


Some other tips:
  1. Legs, abdominals and lower back exercises are better to do them 2 times each in the program of the day that suits you.
  2. Aerobic training is recommended at least once a week, for 40 minutes.
  3. It is necessary to follow a dietary program for muscle volume with a lot of calories.
  4. Always do a good warm up before you start working out with weights.

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