Muscle building program, build muscle for free, free muscle gain program

Muscle building program

Try our FREE muscle building program

Achieving a great physique with lean muscle and low fat will not only increase your confidence and give you an sense of well being, it also has many health benefits. Our free muscle building program is a sample of what you would get as a member of iBodz Silver or iBodz Gold. To reveal the exercises below in full, just click on the orange links.

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Goals:	Muscle building
Program frequency:	Once a week
Primary target(s):	Lattisimus Dorsi, Pectorals, Deltoids, Hamstrings, Quadriceps, Rhomboids, Biceps, Triceps, Abdominals
Secondary target(s):	Deltoids, Trapezius, Rhomboids, Abductors, Adductors, Calves, Hamstrings, Quadriceps, Erector Spinae, Hip Flexors, Abdominals, Triceps, Biceps, Gluteals, Obliques
Required equipment:	Dumbbells, Fit ball, Exercise bench, Barbell, Exercise mat
Program duration:	30-40 mins
Rest between exercises:	90 seconds
Rest between sets:	90 seconds

WARM-UP (5)

Dynamic back stretch - 30 seconds

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Dynamic back stretch - 30 seconds

INFORMATION

Primary target: Back (Lattisimus Dorsi)

Secondary target: Shoulders (Deltoids), Back (Trapezius)

Difficulty:

(4/10)

Equipment required: None

TECHNIQUES

Stand with feet hip width apart and knees slightly bent
Start with your arms relaxed beside you
Keeping your arms straight, raise your hands into the air until they are directly above your head
Now return your hands back to the starting position letting them go back behind you

Close

Dynamic chest stretch - 30 seconds

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Dynamic chest stretch - 30 seconds

INFORMATION

Primary target: Chest (Pectorals)

Secondary target: Shoulders (Deltoids), Back (Rhomboids)

Difficulty:

(4/10)

Equipment required: None

TECHNIQUES

Stand with feet hip width apart and knees slightly bent
Start with arms stright out in front hands at shoulder level
Keeping you arms straight take your hands back as far behind you as possible so you feel the stretch around your shoulders
Still keeping your arms straight return your hands back to the front
Repeat these actions for 30 seconds, gradually getting quicker and quicker

Close

Star jumps - 30 seconds

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Star jumps - 30 seconds

INFORMATION

Primary target: Shoulders (Deltoids)

Secondary target: Legs (Abductors, Adductors, Calves, Hamstrings, Quadriceps), Back (Trapezius)

Difficulty:

(3/10)

Equipment required: None

TECHNIQUES

Start with feet together and hands by your side
Now jump both feet out to the side and raise your arms out to the side until your hands are just above shoulder height
Finally return your feet together and hands to your side
Repeat steps 2 and 3 until the specified time runs out

Close

Standing hamstring and lower back stretch - 30 seconds

Standing quad stretch - 30 seconds each leg

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Standing quad stretch - 30 seconds each leg

INFORMATION

Primary target: Legs (Quadriceps)

Secondary target: Legs (Hip Flexors)

Difficulty:

(3/10)

Equipment required: None

TECHNIQUES

Holding on to a chair or wall if necessary, lift your right foot up to your bum and grab your ankle with your right hand
Try to get your heel as close to you bum as possible
Hold this position for 30 seconds then relax gently
Now repeat with the opposite leg

Close

EXERCISE (10)

Dumbell chest press with fitball - 3 sets of 8-12 reps

Single arm row with dumbell - 3 sets of 8-12 reps

Dynamic lunge with dumbells - 3 sets of 8-12 reps

Dumbell flyes - 2 sets of 8-12 reps

Reverse flyes with dumbells on fitball - 2 sets of 8-12 reps

Round the world with dumbells - 2 sets of 8-12 reps

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

French press with barbell - 2 sets of 8-12 reps

Plank - 2 x 30 seconds

Double crunch - 2 sets of as many as possible

COOL-DOWN (4)

Upper Back Stretch - 30 seconds

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Upper Back Stretch - 30 seconds

INFORMATION

Primary target: Back (Rhomboids)

Secondary target: Shoulders (Deltoids), Back (Trapezius)

Difficulty:

(1/10)

Equipment required: None

TECHNIQUES

Grip your hands together
Push your hands out in front of you until your arms are perfectly straight
Keeping your back upright, dip your head forward and keep pushing your hands in front of you
Hold for 30 seconds, then slowly return to the starting position

Close

Standing hamstring and lower back stretch - 30 seconds

Shoulder stretch - 30 seconds

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Shoulder stretch - 30 seconds

INFORMATION

Primary target: Shoulders (Deltoids)

Secondary target: Back (Rhomboids)

Difficulty:

(1/10)

Equipment required: None

TECHNIQUES

Extend your right arm out infront of you at shoulder height, keeping your arm straight
Take your right arm across your body, staying at shoulder height and not across the front of your neck
Place your left hand just above your right elbow and pull your right arm in towards your body
Hold this position for 30 seconds then slowly relax
Now repeat this technique, with your other arm

Close

Tricep stretch - 30 seconds

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Tricep stretch - 30 seconds

INFORMATION

Primary target: Arms (Triceps)

Secondary target:

Difficulty:

(3/10)

Equipment required: None

TECHNIQUES

Raise both hands up into the air
Bend the elbow of the arm you are wanting to stretch behind your head so your hand rests on the opposite shoulder
With your remaining hand, pull your elbow towards the opposite shoulder
Hold that position for 30 seconds
Now gently relax and repeat this technique with your other arm

Close

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Muscle building program

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