See more ideas about printable workouts, workout, gym workouts. Repeat 2 times! Great workout routine. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion.Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. For now, though, this will do.Day 1: Pull (Back and Biceps)ExerciseSetsRepsExercise 1:Bent Over Barbell Rows (Mass) (Video)Drop Set for the last set46-12Exercise 2:Wide Grip Lat Pull Down (Mass) (Video)48-10Exercise 3:Lat Pushdowns (Isolated) (Video)410-12Exercise 4:Barbell Biceps Curls (Mass) (Video)Drop Set for the last set46-8Exercise 5:Preacher Curls (Isolated) (Video)38-12Exercise 6:Hammer Curls (Isolated) (Video)48-12Day 2: Push (Chest, Triceps and Shoulders)ExerciseSetsRepsExercise 1:Bench Press (Mass) (Video)Drop Set48-12Exercise 2:Chest Dips (Mass) (Video)48-12Exercise 3:Overhead Triceps Extensions (Mass) (Video)48-12Exercise 4:Triceps Pulldown (Isolated) (Video)Negative Set 310-12Exercise 5:Sider Lateral to Front Raise (Isolated) (Video)410Exercise 6:Shoulder Press (Mass) (Video)38-12Day 3: LegsExerciseSetsRepsExercise 1:Squats (Mass) (Video)48-12Exercise 2:Dumbbell Lunges (Mass) (Video)48-12Exercise 3:Leg Curls (Isolated) (Video)510-12Exercise 4:Leg Extensions (Isolated) (Video)Drop Set or Negative Set 512-15Day 4: RestDay 5: PullExerciseSetsRepsExercise 1:Deadlift (Mass) (Video)36-10Exercise 2:Cable Rows (Mass) (Video)48-10Exercise 3:Pull-ups (Burn out) (Video)4Until FailureExercise 4:Alternating Dumbell Curls (Mass) (Video)48-10Exercise 5:Seated Incline Curls (Mass) (Video)Drop Set48-10Exercise 6:Spider Curls (Isolated) (Video)48-12Day 6: PushExerciseSetsRepsExercise 1:Incline Bench Press (Mass) (Video)Drop Set46-10Exercise 2:Cable Crossover (Isolated) (Video)Drop Set48-12Exercise 3:Skull Crushers (Mass) (Video)48-10Exercise 4:Cable Overhead Triceps Extensions (Mass) (Video)48-10Exercise 5:Lateral Raises (Isolated) (Video)410-12Exercise 6:Single Arm Linear Jammer (Mass) (Video)48-10Day 7: LegsExerciseSetsRepsExercise 1:Machine Hack Squat (Mass) (Video)38-10Exercise 2:Dumbbell Bulgarian Split Squat (Isolated) (Video)410-12Exercise 3:Romanian Deadlift (Mass) (Video)36-8Exercise 4:Bodyweight Squats (Burn out) (Video)412-20List of substitute exercisesAs I previously mentioned it is wise to alternate between exercises and not have the same routine. To stay injury-free, make sure you warm up adequately before jumping on the machine. if (typeof window.FB !== 'undefined') { Total Gym Exercise Chart Total Gym Workouts Gym Workout Chart Full Body Hiit Workout Workout Log Killer Workouts Gym Workout Tips Biceps Workout Strength Workout. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you.With all of that being said, the workout program follows the push/pull/legs pattern. 285 439 40. objectToShare['og:image'] = shareImage; When substituting exercises make sure that you follow the (Mass) and (Isolated) markers. appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. Printable Workout Log. Squats increase lower body and core strength, as well as flexibility in your lower back and … Share them with your friends. 0. Want to build your own workouts with these exercises? I have written an in-depth guide to creatine (there’s an infographic there) where I cover everything from what is creatine to the muscle building properties of creatine. So the ones already listed should be enough to work off of.Chest Substitute ExercisesMassIsolatedBurnoutDecline Bench PressDumbbell FlyesIncline PushupsClose Grip Bench PressIncline Dumbbell FlyesBall PushupsDumbbell PulloversButterfly MachineDecline Bench PressFlat Bench Cable FlyesMachine Chest PressLow Cable CrossoverDumbbell Bench PressCable Chest PressDumbbell Incline Bench PressBack Substitute ExercisesMassIsolatedBurnoutFarmer’s WalkSingle Arm Lat PulldownRowing MachineT-Bar RowBack ExtensionsDumbbell PulloversClose Grip PulldownsReverse Grip PulldownsDumbbell RowsBiceps Substitute ExercisesIsolatedBurnoutMassConcentration CurlsPull-upsZottman CurlIncline Hammer CurlsNo-Plate Barbell CurlsClose Grip PulldownsE-Z Bar CurlsInverted RowsCable CurlsOverhead Cable CurlsMachine Biceps CurlsTriceps Substitute ExercisesMassIsolatedBurnoutTriceps DipsReverse Grip ExtensionsDiamond PushupsClose Grip Bench PressDumbbell KickbacksTate PressShoulder Substitute ExercisesMassIsolatedBurnoutStanding Overhead Barbell PressReverse FlyesPike PushupsArnold Shoulder PressDumbbell Front RaisesClean and JerkBus DriversBarbell ShrugsKattlebell SwingsLeg Substitute ExercisesMassIsolatedBurnoutLeg PressHamstring CurlsBodyweight LungesSquat MachineCalf raisesBox SquatsSumo DeadliftsSumo SquatsNutrition and Supplementation NotesAs mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.That’s a whole other topic on its own.One thing that you need to understand is that in order to build muscle, you need a good diet. © 2021 Change In Seconds Media. To reduce injury risk, start with lighter weights. with meaning and exercise related necessary vocabulary note, that will help to build up physical exercise vocabulary. Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, Chest Workout At Home: 7 Best Bodyweight Chest Exercises, 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them, Home Shoulder Workout – Top 11 Shoulder Exercises to do at Home, Build Bigger Arms with this Workout Program. Also, those marked with (Burn out) are exercises that are those added at the end of the workout just to exhaust the muscle. Adding “drop sets” and “negative sets” help boost strength and muscle gain. The muscle building program is suitable for beginners and intermediates. window.fbAsyncInit = function() { 2) Place your hands at the back of your head. 4) Reverse the motion by jumping back to the starting position. Or others, that do not give your muscles enough time to rest between workouts thus leading to over-training. 7) Hold for a moment at the top then slowly lower back down. Give your body enough time to rest and regain its lost minerals to ensure you have enough energy during sets. This has made it hard and confusing to distinguish a good workout program from a  bad one. There’s no need for you to be on a perfect diet, but just make sure that you are not over indulging on junk food. }) The last thing that you want to happen is for you to injure yourself during a workout. As you would probably notice, I have recommended doing drop sets for exercises where most commonly the lowest rep range is 5 or 6.For example, using the same exercise example as for the negative sets, imagine you are doing biceps barbell curls with 50lbs. There is no need to bulk and eat excessive amounts of calories. 289 400 52. The Body Shop: I think that there might be a body lotion shop with this name, but you could always create a variation of this name for your gym. For an even more intense workout, perform each exercise associated with your full name. I’m not going into too much depth as this article would be 10 thousand words, but enough for you to have a crude understanding of what is expected of you. Lifting belts are sometimes used to help support the lower back. These are the 250 most catchy fitness business names ever created. Physiotherapy. 4) Slowly make circles of about 1 foot in diameter with each outstretched arm. Exercise related necessary vocabulary note, that do not give your muscles time. Lift your shoulders off the floor to engage your core standing position against the wall until your hips knees... And will do nothing more but make you fat building-muscle101.com workout Overview the following 5 day split you can download... 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