Muscle Building

Workout Routine That Builds Muscle Fast

February 1, 2010
By Fred Martimes

I’d like to share with a workout routine that builds muscle fast. I recommended this routine to a friend of mine who’s just getting started into bodybuilding so he could get a head start.

My first workout is a three-day split routine.

Mornings: Legs-

5 sets of 5-8 reps of stiff legged dead lifts (good warm-up). This works the hamstrings as well as other major muscle groups.

Then I do 4-6 sets of leg curls. As heavy as I can go while keeping a smooth form. I do these to failure on each set.

Then 6-8 sets of leg extensions. The first set I’ll do 20 reps. Then 15 on the second. If I feel like I can do more then I add 25 pounds. Then I do the rest to failure.

I keep the tension on these two exercises. Meaning I don’t rest at the bottom part of the movement.

Next are calves. Since I took my smith rack down I do these with dumbbells on a two by four piece of wood. I’ll do 3 sets of 20-30 reps. but you have to hold for 1-2 seconds on your toes. And you come down slowly. Once a week you do this for 100-reps. Do as many as you can. When the burn stops continue till you reach 100-reps.

Afternoon/evening: Upper body-

I start with 3 sets of 8 reps of regular dead lifts as a warm up. Great for back.

Then I go with a low incline bench press. 5 sets of 6-10 reps. I try and keep the lock outs to a minimum to keep up the tension.

Then I do 5 sets of shoulder presses with either a barbell or dumbbells the last two sets are to failure.

Next I’ll do barbell shrugs. 3 sets of 15-20 strict reps. holding the bar to my front and 3 sets holding the bar behind.

Then I’ll do 3-4 sets of rows.

Then 4 sets of bent over dumbbell lateral raises.

Then I do 3 sets of straight bar arm curls. Then 3 sets of heavy EZ-Bar curls.

Then either dumbbell curls or concentration curls for 3 sets.

Next is Triceps. I’ll do the overhead extensions with a dumbbell for 3 sets of 15-10 reps.

Then I’ll either do tricep dips on a flat bench or I’ll use a tricep bar for 3 sets of 12-8 reps.

Now I move onto front and rear wrist curls 100 reps each. Using the same technique I use for calves.

Last is Abs. Lately I’ve been doing crunches on a Swiss ball. I’ll do 3 sets of 20-30 reps.

Or I’ll use that holding technique I showed you with your knees up you lean back and hold for 20 seconds for 3 sets of 10 reps.

I’ll do cardio on a treadmill for 30 min. on the days I don’t lift. If I’ve had a tiring week or pressed for time I’ll do calves, forearms, abs and anything else I missed on the cardio days which are Tuesday and Thursday when I’m doing the 3 day split routine.

Wanna find out the best muscle building supplements?

Share and Enjoy: