Body Mass Workout

Workout Description
The total body mass workout does exactly what is says on the tin. Adding slabs of lean body mass isn’t really as complicated as many articles indicate. This type of workout takes dedication, steadily increasing the weight as you go. You start with your core section and move onto the mass compound bodybuilding exercises. Do this workout 3 times a week for 4 weeks, add some quality supplements like creatine and whey protein and you WILL see results.

Push Pull Workout

Workout Description
The classic push pull workout routine is simple but very effective. You can maintain maximum blood pump around muscle groups which compliment each other perfectly. Rest periods are also maximised as you are working similar muscle groups in one workout. This routine can be performed 3 times per week. You could perform workout 1 on Monday and Friday, workout two on Wednesday. For the second week, you do workout 2 on Monday and Friday, workout 1 on Wednesday. This means you would be doing the push and the pull workouts 3 times in 2 weeks.

Push Pull Legs Routine

Workout Description
The push/pull/legs workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout. This workout helps combat muscle fatigue and overtraining, whilst maintaining a great blood pump.

Workout Notes
Perform all sets for each exercise before moving onto the next exercise.

Push Pull Home Workout

Workout Description
This is a great home version of the classic push pull workout all you need is a pair of the trusty dumbbells and a bench or swiss ball. This workout can be performed anywhere and without dedicating a whole room and a large budget towards it!

Workout Notes
Perform all sets for each exercise before moving onto the next exercise. This workout uses the old classic dumbells to hit all your major muscle grops leaving you more muscular and toned.

Muscle And Strength Workout

Workout Description
Muscle and strength is what bodybuilding is all about… well at least at the beginning. Research has shown men and women who trained their entire bodies 3 times a week gained more muscle and lost more fat than those who only worked each muscle group once a week (eg split training). This workout will build strong foundations and add lean muscle mass along the way.

Workout Notes
Pay attention to form and tempo of each exercise to maximise your gains and fire up your metabolism.Keep rest periods between sets down to around 45 seconds. Start off doing 12 reps, but increase the weight and decrease the reps each week.

Huge Chest Workout

Workout Description
Build a huge chest with this versatile 20 minute chest building routine. To build a strong chest you simply can’t rely on just hitting the bench press over and over again. To work your chest efficiently you must target a number of different chest muscles. This workout uses a variety of different moves and angles ensuring you’ll create a stronger, more even chest. This workout feels good and you will feel the burn throughout your entire chest.

Good Split Routine

Workout Description
A good, simple to understand workout routine is sometimes a reality check when choosing your workout routine. Complicated scientific research is welcome from certain media sources if relevant, but this routine makes sense, is doable by most….and it works! Working back with biceps and chest with triceps is nothing new, but you can bet this training technique will never expire. Try it for yourself!

Workout Notes
Perform all sets for each exercise before moving onto the next exercise.

Four Repping Workout Split

Workout Description
Train four different exercises per muscle group, 3 sets of each (plus warmup). Your first exercise is done very heavy to build maximum strength. The next is performed slightly lighter to focus on muscle size, the third is done even lighter to target muscle endurance and the final exercise is done with very light weights to pump the muscle and encourage the release of mucle building hormones.

Workout Notes
Do all exercises with a weight that allows you only to do the prescribed amount of reps. Increase the weight each week if you can. Add cardio inbetween workout days for added shape and tone.