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)

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Exercise (8)

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

Primary target:

Chest (Pectorals)

Equipment required:

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

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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

Primary target:

Shoulders (Deltoids)

Equipment required:

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Squat - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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

Primary target:

Arms (Biceps)

Equipment required:

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Press up - 3 sets of 12-15 reps

Primary target:

Chest (Pectorals)

Equipment required:

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

Primary target:

Legs (Quadriceps)

Equipment required:

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Fitball crunch - 3 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required: