Exercises to Build Muscle Mass at Home

Exercises to Build Muscle Mass at Home

It may sound strange to some, but in fact, you can build muscle mass at home.

If your schedule is full, and you can't find time to visit the gym for a proper workout, you're at the right place. In this article, I'll show you which are the greatest bodyweight exercises with which you can build muscle mass at home.

The only bad side of performing only these bodyweight exercises is that you won't be able to target some specific muscle groups. But the bright side is that most of these exercises are compound. ( targeting multiple muscle groups with a single movement).

These are the best Exercises to Build Muscle Mass at Home

#1. Push-Ups

Push ups exercise, tips how to build muscle mass at home

This is a great pushing exercise which can be used as weightless bench-press.

It targets multiple muscle groups including the chest muscles ( pectorals ), shoulders ( deltoids ), back of your arms ( triceps ), abs, the wing muscles directly under your armpit.

 


#2. Pull-Ups

pull ups exercise, tips how to build muscle mass at home

The pull-ups are working similar muscles as the barbell curls, but I would say it's way better.

Muscles involved in this movement are biceps, traps, forearm, rhomboid, teres major, pecs, erector spinae, and external oblique.

 


#3. Squat

squat exercise, tips how to build muscle mass at home

Squats are one of the best exercises for your lower body you can do, even if you're not using weights.

If your lower body lacks development you're in luck because the squat targets your quads, hamstrings, outer thighs, glutes, and core.

 


#4. Crunch

crunch exercise, how to build muscle mass at home

The abdominal crunch is definitely the highest rated abs exercise on my list.

This exercise will strengthen your core, improve posture, but also it will increase the flexibility and mobility of the muscles.

If performed regularly, you'll start noticing that your abs are getting tighter and more visible.

 


#5. Lunges

lunges exercise, how to build muscle mass at home

Here's another important lower body exercise that you must perform.

Some of the targeted muscles are your hips, glutes, quadriceps, hamstrings, and butt.

Your back, calves, and abs are acting as stabilizers in this particular movement. Which later-on brins development to them too.

Increase your Deadlift with these Tricks

Increase your Deadlift with these Tricks

If you aren't trying to increase your deadlift I have bad news for you. You've missed the whole point of going to the gym.

The deadlift is a compound exercise and one of the most important movements everyone is supposed to maximize. It's considered one of the best movements because it involves a lot of muscles, here are some of them:

  • Obliques ( side abs ).
  • Rhomboids ( upper inner back muscles right below your neck ).
  • Middle trapezius ( middle neck muscles ).
  • Erector spinae ( lower back ).
  • Hamstrings ( upper back of legs ).
  • Adductor magnus ( inner thigh ).
  • Gluteus maximus ( butt ).
  • Rectus abdominis ( abs ).
  • Levator scapulae ( muscle between jaw and shoulders ).
  • Upper trapezius ( upper neck muscles ).
  • Gastrocnemius ( bigger part of calf muscles ).
  • Soleus ( smaller part of calf muscles ).
  • Quadriceps ( Upper front legs ).

Now that you see how many exercises you're involving with a single movement you've must have released how important is to increase your deadlift.

These are the major benefits when you increase your deadlift:

  • Better Posture
    The deadlift strengthens your core stability and all of the muscles for posture. And having those muscles developed will help you keep your back and posture straight at all times.
  • Stronger Grip
    Your fingers are the only thing holding the barbell against the gravity while you're performing the deadlift. And that's the reason why your grip strength will crazily improve during this exercise.
  • Calorie Burner
    Performing deadlifts is another way you can easily burn some calories. Because of the fact that the deadlift utilizes so many muscle groups - you'll be using the same amount of energy. Or in other words, you'll burn a bunch of calories.

MAN PERFORMING A DEADLIFT AND A TEXT SAYING INCREASE YOUR DEADLIFT

Here are a few tips which can help you to increase your deadlift

I'm sure that I got you hyped with all of the benefits, and now you're truly motivated to learn and to increase your deadlift. Let's start.

#1. Pause on the Floor

What do I exactly mean by saying pause on the floor?

I know it's tempting to just bounce the bar off the floor during repetitions. You've probably seen many athletes do this and you feel like you're supposed to do it too.

In fact, putting the bar on the ground and pausing for a second after every repetition is better for you in the long run.

By just bouncing the bar off the floor you're significantly limiting your deadlift. And the long-term benefit of pausing on the floor is that it helps you practice your set-up and it eliminates the weakness from the floor.

#2. Record yourself Performing the Lift

You might feel like your lifting form is proper and you're not doing any mistakes. But unfortunately - you can never be too sure.

Recording yourself performing a lift might feel awkward for you, but believe me - it's for the greater good.

By recording yourself you'll have a material which you can compare to videos of professional athletes. With this video you'll find out if there are any mistakes, and how can you fix and improve them.

This is one of the better ways you can increase your deadlift because you can easily spot all of the mistakes you're performing.

#3. Improve your Grip Strength

The only thing that's lifting the bar off the floor is your grip strength. That's why it's so important to have it developed when you're trying to increase your deadlift.

Here are a few ways you can improve your grip strength:

  • Pinch
    Grab two weight plates in both of your hands and hold them for as long as you can. This will significantly improve your grip strength. Do three sets, and with each set find a slightly lighter weight plate.
  • Support
    Find a pull-up bar and instead of doing pull-ups, just hang on the bar until you can't.
  • Hold
    Prepare a bar loaded with weights for a deadlift, but instead of doing deadlift repetitions - just raise it and hold it while being in a straight position until you can't.

#4. Train Heavy

Unless you're a beginner ( less than four months in the gym ) you have to do some heavy lifts.

Because of the fact that there are so many muscles involved in these exercises, you'll have to lift some heavy weights in order to get them working.

To find the ideal weight for you gotta do some experimenting. But in basics, you're supposed to find the maximum weight that you can lift properly off the floor six times.

#5. Make it a Priority

Always start your workouts with deadlifts first.

You don't want your muscles to be already exhausted when you're performing this heavy compound movement. It's very important for your muscles to be prepared to unleash their full potential if you want to make some gains.

Upper-Body Workout – Chest and Back Exercises

Upper-Body Workout – Chest and Back Exercises

In this upper-body workout plan we’re going to share a few great exercises :

  • Wide-grip bench press
  • Barbell Bent over row
  • Chin-up
  • Dumbbell flys
  • Dumbbell bent arm pullover
  • T bar rows

All these bodybuilding exercises will help you build strength and develop excellent chest and back upper body muscles.

 

Exercise 1 :  Wide-grip bench press


This exercise is also known as: Barbell Flat Bench Press & Flat Barbell Bench Press.

MAIN PURPOSE OF THIS EXERCISE: To develop and build mass and strength in pectorals muscles, front delts and triceps.

Barbell Flat Bench Press Images :

wide grip bench press - bench press wide grip

Position 1

wide grip bench press

Position 2

Wide Grip Bench Press/Barbell Flat Bench Press Instructions :

  • Lie on the flat bench and grasp the barbell from the rack with fully extended arms.
  • Lower the barbell to your chest slowly in case if you want to hit the muscles more intensively. See Picture 1.
  • Then exhale and press the bar upwards to starting position with extended arms to the start position using your chest muscles.

Wide Grip Bench Press Tips :

The Bench Press is a fundamental and very important chest exercise for the upper body. It produces: growth, strength, and muscle density for the chest, front deltoids and triceps muscles.

  • Type of exercise: isolation
  • Primary muscle group: chest – outer position of pectoralis major.
  • Secondary: shoulders, triceps
  • Equipment needed: barbell, flat bench

How to do flat barbell bench press GIF Illustration :

Wide Grip Bench Press - Gif

 

See also other related exercises :  Chest Exercises

Written by Daniel Jakov.

Exercise 2 : Barbell bent over row


This exercise is also known as: Bent Over Row with Barbell, Bent Over Row, Bent Over Barbel Row and Barbell Pronated Row.

MAIN PURPOSE OF THIS EXERCISE: to thicken and develop the upper back muscles.

Bent Over Barbell Row Exercise Images :

bent over row with barbell | bent over barbell row position 1

Position 1

rear deltoid row with barbell

Position 2

Bent Over Barbell Row – Instructions :

  • Put a loaded barbell on the floor.
  • Bend over the bar with your feet slightly spread-ed and your back almost parallel to the floor.
  • Grasp the bar just wider than your shoulders width apart.
  • Keep your back straight, lift the bar up, touch slightly below the chest to strengthen your back with your knees bent.
  • During raising bar towards your chest use controlled movements by contracting your arms and pulling your shoulder blades together.
  • Continue with movement until the loaded bar touches your lower chest.
  • Rest a second and then return the bar to starting position by extending your arms slowly and lowering the weight.

Bent Over Barbell Row Exercise Tips :

  • Basic best back exercise for building mass and strengthening your back muscles.
  • Main purpose of this exercise is: to thicken and develop the upper back.
  • This exercise also helps widen the upper back and adds density to the lower back muscles.
  • Don’t bring the bar up to chest area – bring the bar lower, below the chest to the abdominal area.
  • Always do a warm up with a light weight, you can do the warm up with this or other relative rowing exercise for back.

How to do Bent Over Row with Barbell Exercise GIF Illustration.

Bent Over Row | Bent Over Barbell Row - GIF by ProfessionalBodybuilding.xyz

Related Exercises :

Bent Over Dumbbell Row

Back Exercises

Written by Daniel Jakov.

Exercise 3: Chin-up


This exercise is also known as: Chin ups, Close Grip Chin Ups, Close Grip Chins, and Chin pull ups.

MAIN PURPOSE OF THIS EXERCISE IS: To develop the back muscles, widen the lower lats, and develop the serratus.

Chin Ups Exercise Images :

chin pull ups

Position 1

chin ups

Position 2

How to do Chin Ups Exercise Instructions :

  • Grab the bar with overhand grip.
  • Hang your body from the bar with straight arms.
  • Slowly pull yourself up to the position where your chin is higher than the bar.
  • Lower yourself slowly back to the starting position.

Chin Ups Exercise Bodybuilding Tips:

  • Inhale when you are going down, exhale when you are going up.
  • One of the basic exercises for developing and strengthening the back muscles
  • Excellent exercise to widen the lower lats and develop the serratus.
  • You can perform this exercise using a chinning bar or close grip triangle device.
  • Always be careful when you use additional weights especially if you use heavy weights.
  • Do as many reps as possible at a time, (example 4 to 6 reps) until you reach a total of 50 reps, make more sets.
  • The stronger you get, you will need fewer sets to get to 50 reps.
  • To get best results pull yourself up and try to reach a position when your chest nearly touches your hands.
  • Lower yourself slowly back to the starting position.
  • Don’t use your legs to help yourself while performing this exercise.

How to do Chin Ups GIF Illustration.

Chin Ups | Close Grip Chin Ups | #ChinUps #Chin #Ups #Close #Grip #Close_Grip_Chin_Ups #Chin_Ups_GIF

 

Related :

Pull UpsBack Exercises

Back Exercises

Written by Daniel Jakov.

Exercise 4 : Dumbbell Flys


This exercise is also known as: Dumbbell Flys, Chest Flys, Chest Fly and as Dumbbell Fly

MAIN PURPOSE OF THIS EXERCISE: Is to develop the muscle mass of the pectorals.

Dumbbell Flys Images, Chest Fly Dumbbell Workout

Chest Flys | Dumbbell Flys | ProfessionalBodybuilding.xyz Chest Workouts | Become a Professional Bodybuilder.

Dumbbell Flys Image 1  – Position 1.

dumbbell flys, professional-bodybuilding-chest-workouts-position 2

Chest Flys Image 2 – Position 2.

Dumbbell Flys Instructions:

  1. Lie on the bench.
  2. Take dumbbells in both arms and position your arms slightly closed to your sides.
  3. Exhale and focus on using your chest to raise both dumbbells in arc above the middle of yours chest until they are directly above you.
  4. Inhale and slowly lower the weight back to starting position.
  5. Targeted area lower outer parts of chest muscles , triceps and deltoids.

Here is what you can expect from this exercise and what do you need:

  • To develop the muscle mass of the pectorals
  • Primary Group: chest
  • Secondary Group: shoulders, triceps
  • Other Benefits: Wider Upper Body
  • Equipment: dumbbells, flat bench

How to do dumbbell flys GIF Illustration

Dumbbell Flys - Chest Exercise - Gif Illustration - Chest Flys

 

RELATED:

Bench Cable Flys – Chest Exercise

Cable Crossover – Chest Exercise

Butterfly Machine – Chest Exercise

Chest Exercises

Written by Daniel Jakov.

Exercise 5 : Dumbbell bent arm pullover


This dumbbell pullover exercise is also known as: Dumbbell Pullover, Straight Arm Pullovers and Chest Pullovers.

MAIN PURPOSE OF DUMBBELL PULLOVER EXERCISE IS: To develop the pectorals muscles and expand the rib cage.

Dumbbell Pullover Images :

dumbbell bent arm pullover, dumbbell pullover exercise

Position 1.

pullover

Position 2.

Dumbbell Pullover Instructions :

  • Lie flat on bench with your head hanging slightly over the end and your feet firmly on the ground.
  • Hold dumbbell with both hands , keep your elbows in through the exercise.
  • Starting with your arms fully extended over your chest , slowly lower in the arc over head ,towards the floor not touching it.
  • Exhale and pull dumbbell back to the chest height in a slow movement going back to starting position.
  • Repeat.

Dumbbell Pullover Tips :

  • Targeted areas from this exercise are chest , shoulder , lats, triceps and biceps muscles and the rib cage.
  • Always Be careful to avoid injury.

This is one from my top 5 favorite bodybuilding exercises for building a super human body. You can also perform this exercise with a barbell and try to make 100 to 200 reps in one set if you want to build and gain strength.

I was making 200 – 300 reps in one set with 25 kg barbell and 90 to 100 reps with 60 kg barbell, barbells were made by myself.

When you try a new exercise always try to execute the exercise with lower weights to see and check your strength level of your body.

How to do pullover – GIF Illustration.

Dumbbell Bent Arm Pullover Gif

Written by Daniel Jakov.

Chest Exercises

Exercise 6: T-bar rows


This t bar rows exercise for back muscles is also known as : T Bar Row Machine Exercise.

MAIN PURPOSE OF T BAR ROWS: To thicken the middle and outer back muscles.

T Bar Rows Images :

t bar rows, back workout

Position 1

t-bar rows, t-bar machine

Position 2

T Bar Rows Instructions :

  • Place your feet on either side of the machine .
  • Bent your knees slightly and grasp the handles with narrow grip.
  • Bend at waist so your chest is parallel to the floor.
  • Slowly pull the bar to touch slightly your chest than lower the bar to starting position.

Type: isolation
Primary Muscle Target Groups: middle back, outer back
Secondary Target Groups: biceps, shoulders
Equipment needed: t bar rows machine

T Bar Rows Tips :

  • T Bar Rows is an excellent exercise for middle and outer back muscles.
  • This is upper back exercise so you should avoid lifting with your lower back or legs.
  • Lift the weight to an excessive degree with your back and without swaying.
  • If you’re not able to do that then your weight is too much, take off a plate or two.
  • If you use a narrow grip this exercise will work mostly the outer lats.
  • To avoid an injury keep your back straight or even slightly arched.
  • With this limited motion you will be able to lift more than when doing barbell rows.

Here is a nice GIF illustration for how to perform this exercise “T Bar Rows“.

t bar rows

Related :

Barbell Rows

Back Exercises

 

Written by Daniel Jakov.

 

 

Cardio Training – Lose Fat – Avoid Losing Muscle and Build Muscle

Cardio Training – Lose Fat – Avoid Losing Muscle and Build Muscle

During weight loss, not all the weight lost is fat, some of it is muscle.

This Cardio training will ensure that you will avoid the loss of muscle that usually occurs and will help you to loose fat and build muscle.

You’ll have to make only three workouts per week:

  1. Core workout (abs and back),
  2. Upper body workout,
  3. Total body workout, plus +
  4. Cardio Training

As you get more advanced, these workouts will be followed by a short cardio workout, for maximum fat burning.

Don’t forget to always warm-up for at least 5 minutes before you start your workout and to cool-down.

Stretch after your workout.

Feel free to choose and follow one of the best cardio exercise plans...
  • INTERMEDIATE CARDIO TRAINING EXERCISE PLAN
  • ADVANCED CARDIO TRAINING EXERCISE PLAN

Here are full instructions for - INTERMEDIATE CARDIO TRAINING EXERCISE PLAN.

INTERMEDIATE EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
20 min cardio Upper body
workout
30 min
cardio
Total body
workout
40 min cardio REST
Week
2
Core
workout
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
3
Core
workout
+15 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
4
Core
workout
+30 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
5
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+15 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
6
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+30 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
7
Core
workout
+30 min
cardio
60 min cardio Upper body
workout
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
+15 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+15 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
20 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+20 min HIIT
+20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST
Week
12
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST

Here are full instructions for - ADVANCED CARDIO TRAINING EXERCISE PLAN.

ADVANCED EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
40-60 min cardio Upper body
workout
40-60 min
cardio
Total body
workout
60 min cardio REST
Week
2

Core
workout

+20 min cardio

60 min cardio Upper body
workout
60 min
cardio
Total body
workout
60 min cardio REST
Week
3
Core
workout
+20 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
4
Core
workout
+30 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
5
Core
workout
+30 min
cardio
60 min cardio

Upper body
workout

+ 15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
6

Core
workout

+ 20 min HIIT

+20 min
cardio

60 min cardio

Upper body
workout

+20 min HIIT
+20 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
7

Core
workout

+20 min HIIT
+20 min
cardio

60 min cardio

Upper body
workout

+15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
20 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
30 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
30 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST
Week
12
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST

HIIT is high intensive interval training. HIIT is a popular way to burn fat and improve your condition.

HIIT is additionally known as a SIT(sprint interval training) could be a variety of interval training, a vessel exercise strategy alternating short periods of intense exercise with less intense recovery periods, till too exhausted to continue.

The aim of HIIT-SIT workout is to improve the endurance, condition and to improve the health, especially the glucose metabolism. Till recent time researches has shown that this technique of training is very good way to produce significant reductions in the fat mass of the whole-body.

To reach your goals you can include different HIIT Exercises:

  • Butt Kicks - 1 minute.
  • Jump Squats - 1 minute
  • Mountain Climbers - 2 minutes.
  • Burpees - 30 seconds
  • Jumping Lunges - 30 seconds.
  • Mountain Climbers - 45 seconds.
  • Alternating Side Lunges - 45 seconds.
  • Jumping Lunges - 45 seconds.
  • Mountain Climbers - 45 seconds.
  • Forearm Plank - 1 minute.
  • Plank Jacks - 1 minute

    Repeat exercises x 2 or 3 times to reach your goals, and take some rest between the exercises.

Core Workout should include exercises to strengthen your core(abs and back) muscles. You can perform different core exercises.

Upper Body Workouts - here you can include different upper body exercises to reach your goals. You can split the upper body workout in days when you will perform: Chest and Back Upper Body Exercises, Legs and Shoulders Upper Body Exercises, Chest and Triceps Upper Body Exercises and Back and Biceps Upper Body Exercises.

Total Body Workout, here you can include long list of exercises:

  1. Leg Press 1 set x 6-10 reps
  2. Butterfly Machine Exercise 1 set x 12-15 reps
  3. Pushups 1 set x 15-20 reps
  4. Standing Bicep Curls 2 sets x 12-15 reps
  5. Pull up 1 set x 10-12 reps
  6. Leg Raises 1 set x 8 reps
  7. Triceps Pushdown 2 sets x 12-15 reps
  8. Barbell Squat 1 set x 6-8 reps
  9. Calf Raises 2 sets x 10-12 reps
  10. Wide-Grip Lat Pulldown 1 set x 12 reps
  11. Barbell Deadlift 1 set x 10 reps
  12. Bent Over Barbell Row 1 set x 6-8 reps
  13. Decline Crunches 2 sets x 15-20 reps
  14. Seated Cable Rows 3 sets x 15-20 reps
  15. Barbell Bench Press 1 set x 8-10 reps
  16. Dumbbell Shoulder Press 1 set x 10-15 reps

Biceps - Triceps - Chest - Shoulder - Back - Abdominal - Legs

You can change the number of included exercises and the number of total sets( good advice is to perform between 8 to 24 sets depending from your current level of expertise, strength and endurance) in your total body workout regime, and make short interval breaks between 15 to 30 seconds and sometimes take as much as you need if you start feeling exhausted or not ready to perform the next exercise well. Stop exercise if you start feeling any kind of health related issue. To keep and improve our Health should always be - our health above all.

Best Cardio Exercises to lose fat and achieve amazing weight loss results :

  • Sprinting
  • Swimming
  • Rowing
  • Cycling
  • Stair Climber
  • Jumping Rope
  • Running (moderate pace)
  • HIIT Exercises

THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

SAMPLE TRAINING SPLITS - WORLD TOP TRAINING FITNESS PLANS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can do 4-day training splits with exercises by major muscle groups.

THE 4-DAYS-PER-WEEK WORKOUT ROUTINES

 Chest, Back, Traps, and Abs - Day 1
 Quads and Calves - Day 2
 Shoulders and Triceps - Day 3
 Hamstrings, Back, and Biceps - Day 4

ADVANTAGES

DISADVANTAGES

• Greater volume
• Greater overall “pump”
• More muscle specialization
• More isolation exercises
• Greater structure for hypertrophy
• Favorite of endomorph and mesomorph body types
• Average strength gains
• Less recovery
• More central nervous system fatigue
• Not preferred method for ectomorphs
• Higher volume
• Greater chance of over training

 

SAMPLE 4-DAY BODYBUILDING TRAINING SPLITS

 

 

WORKOUT ROUTINE 1—CHEST , BACK, TRAPS, ABS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Chest Superset* Barbell Bench Press 4 x 8
Chest Superset* Dumbbell Incline Fly 4 x 13
Back Superset Barbell Supine Row 4x 10
Back Superset Eccentric Pullup    4 x 10
Chest Exercise Dumbbell Bench Press 4 x 10
Back/Traps Superset Dumbbell Single-Arm Row 3 x 20 each arm dumbbell single arm row |Bent Over Rear Deltoid Raise - GIF by ProfessionalBodybuilding.xyz
Back/Traps Superset Barbell Shrug   3 x 20 barbell shrugs
Abs Superset Hanging Leg Raise 5 x 20 hanging leg raises | 4 days workout routine | training splits | fitness plans
Abs Superset Supine Floor Reverse Crunch 5 x 20 girl is performing supine reverse crunches | supine reverse crunches

 

Related :

1. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 1 )

2. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 2 )

3. GROWING AND SCULPTING MUSCLES - 3 DAYS WORKOUT ROUTINE ( workout 3 )

See also how to perform all exercises & tips about all bodybuilding exercises.

SIX PACK ABS - ABDOMINAL EXERCISES

BACK EXERCISES

CHEST EXERCISES

Performing one or all of these training splits - workout routines will always give you great and proven results.

This training routine is especially well for endomorphe and mesomorph body types.

Written by Professional Bodybuilding Gym Coaches.

 

 

Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips