Muscle building program

Achieving a great physique with lean muscle and low fat will not only increase your confidence and give you a sense of well being, it also has many health benefits.

Ideally you would complete this program 3 times per week, with a day gap in between each session to give your muscles a chance to rest and repair themselves.

Warm Up (3)

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Exercise (8)

Bench press with barbell - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

Pull up - wide grip - 3 sets of 8-12 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Seated shoulder press with dumbells - 2 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Squat - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

Bicep curl with dumbells - 2 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

Press up - 3 sets of 12-15 reps

Primary target:

Chest (Pectorals)

Equipment required:

Dynamic lunge with dumbells - 2 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

Fitball crunch - 3 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Information

Goals:
Muscle building
Primary Target(s):
Stomach (Abdominals), Legs (Abductors, Quadriceps), Arms (Biceps), Shoulders (Deltoids), Back (Lattisimus Dorsi), Chest (Pectorals)
Secondary Target(s):
Arms (Biceps, Triceps), Shoulders (Deltoids), Back (Erector Spinae, Rhomboids, Trapezius), Bum (Gluteals), Legs (Hamstrings), Stomach (Obliques)
Required equipment:
Program duration:
30-40 mins
Rest between exercises:
90 seconds
Rest between sets:
90 seconds

Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Please see our Disclaimer for further information. We always recommend seeking professional advice before beginning any new exercise regime.

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