TOTAL BODY MUSCLE

They say that blood, sweat, and tears build a rock-solid body. We're not sure if that's true, but we do know that in order to see amazing results you need an amazing plan, which is exactly what this is: A no-nonsense approach to building mass. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 60 minutes How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift 4 5 60 1B Chinup 4 5 90 1C Dumbbell floor press 4 8 60 1D Dumbbell reverse lunge 3 8 90 STRENGTH SETS REPS/TIME REST (S) 2 Barbell Bulgarian split squat 4 6@ 60 CIRCUIT SETS REPS/TIME REST (S) 3A Barbell bench press 4 5 30 3B Dumbbell row 4 6@ 30 3C Side plank 3 20 s @ 30 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell front squat 4 5 60 4B Inverted row 4 8 60 4C Barbell hip thrust on floor 4 8 30 4D Pushup 3 ** 30 ** - as many as possible; @ - each side