Muscle Building Routines

Looking for some muscle building routines that will really pack on the muscle?  Most people who frequent gyms don’t know how to gain mass effectively and have no set plan, they just drift from machine to machine.  But if you’re serious about getting big, it’s imperative you setup a system for yourself and follow it strictly every day.  Here’s some routines to get you moving in the right direction (P.S. These all assume you work in a 6-12 rep range):

1.    Monday – Back and Biceps

One of the best muscle building routines there is, is the deadlift.  Here’s a good routine which incorporates it:

Back

• 3-4 sets of deadlifts
• 3 sets of overhand grip pull-ups
• 3 sets of rows

Biceps

• 3-4 sets of barbell curls
• 3 sets of dumbbell curls
• 3 sets of hammer curls

2.    Wednesday – Quads and Calves

Legg day is going to be another huge muscle building day as we’re going to start it off with squats.  Squats are so incredibly effective at building up lean mass on the legs as well as all around the body as squats release human growth hormone.   Here is what I would do:

Quads

• 3-5 sets of squats
• 3-4 sets of 45 degree leg press

Calves

• 3-5 sets of 45 degree calf press
• 3-4 sets of seated calf raises

3. Thursday – Deltoids

You could optionally do this on Monday after doing your back and before doing your biceps if you want a 3 day split, but if you’re going for a 4 day split this is fine:

Delts

• 3-5 sets of barbell shrugs (strap assisted)
• 3-4 sets of military press
• 2 sets of lateral raises
• 2 sets of front raises

3.    Saturday  – Pecs and Triceps

This is the last day of the cycle, after this, you can start anew on Monday:

Pecs

• 3-4 sets of flat bench press
• 3-4 sets of incline bench press
• 3 sets of pec deck fly

Triceps

• 3-5 sets of tricep pulldowns
• 3-5 sets of skullcrushers

That’s a pretty decent split, you may want to adjust the sets depending on what areas of your body are stronger than others and what need to be worked on more.  Now if you’re looking for some muscle building routines which kill add mass in short order, make sure you check this out: click this link for more info

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