Muscle Building Plan

by | Aug 15, 2015 | Exercise, Resource Center

Tips:

1.) Eat protein every three hours to help build muscle.

2.) Aim to eat your body weight in grams of protein per day (200 lbs = 200 g of protein).

3.) Eat 500 more calories per day than you are burning.

4.) Rest no more than 2-3 minutes in between exercises or sets.

5.) Lift enough weight to “fail” at 4-6 repetitions (reps).

 

Monday-

Chest: 3 different exercises, 3 sets each, failure at 4-6 reps.

Triceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

 

Tuesday-

Shoulders:  3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  20 minutes

Bicycle:  10 minutes

 

Wednesday- Day of rest

 

 Thursday- 

Back:  3 different exercises, 3 sets each, failure at 4-6 reps.

Biceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

 

Friday-

Legs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  10 minutes

 

Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Run or Jog:  20 minutes

 

 Sunday-  Day of Rest