Are you tired of not getting the results that you're waiting for? Did your workout schedule make you bored? Why don't you make a big chance in your training? OK..HERE WE GO!!!

                    

Are you tired of not getting the results that you're waiting for? Did your workout schedule make you bored? Why don't you make a big chance in your training? OK..HERE WE GO!!!

Everybody knows the fundamentals of weight training with the emphasize in gaining muscle or/and getting stronger, simple: COMPOUNDS EXERCISES. For time to time we always get to a point of not return and we try to find the best way to break that plateau and we spend time and dedication to apply approaches to break that plateau and sometimes we don't get what we want.

Here you will find a typical basic workout designed no just for a beginner but also for this particular advance lifter who want to make some big changes in their body. In these 12 weeks you will let your body repair those muscle fibers to make a muscle stronger and bigger.

We will train 3 times a week on nonconsecutive days (Monday, Wednesday, Friday), you will work the entire body 3 times during 2 weeks period.

Training

Train to failure, as you progress through this program you will start getting stronger. The weight that you use should make the last 2 or 3 reps of each set hard and failure should occur close to the prescribe rep target. When you hit the rep target, you should increase the weight and hit failure at or before the rep target.

Keep your reps range for muscular growth on 6 to 12 per set. Staying below 6 you are getting into powerlifting, is up to you to decide whether your priority is muscular growth or strength. Also you can combine both in a single workout with amazing results, to do that please follow one of my workouts:

The month #3 on MY MASS WORKOUT routine I combine both principles, strength and mass. Also a big change is completed with a mass diet. Check your body weight at the beginning of week 1 and monitor your calorie intake to adjust it depending your needs. TRAIN HARD and be SAFE!!!

WORKOUT 1

Back	Deadlift **	3 x 6-8
Shoulders	Military Press ** Lateral Raises	3 x 6-8 3 x 6-8
Traps	Dumbbell Shrugs	3 x 6-8
Biceps	Barbell Curls ** Incline Dumb Curls	3 x 6-8 3 x 8-10
Abs	Leg Raises Crunches	2 x 20 2 x 20

WORKOUT 2

Chest	Bench Press** Decline Flyes	3 x 6-8 3 x 8-10
Triceps	Lying Triceps Ext** Pushdowns	3 x 6-8 3 x 8-10
Legs	Squats ** Leg Ext Leg Curls **	4 x 6-8 3 x 8-10 3 x 8-10
Calves	Standing Calf Raises Seated Calf Raises	3 x 8-10 3 x 8-10

** Perform 2 warm-up sets of 20 reps before the work sets.

                          Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength

                                                   4 Day Per Week Programs!

Exercise/ Routine #2	# of Sets	# of Reps
MONDAYS AND THURSDAYS
Leg Presses	2-3 sets	15-20 reps
Hack Squats	2-3 sets	15-20 reps
Incline Bench Presses	2-3 sets	10-12 reps
Flat Dumbbell Flyes	2-3 sets	10-12 reps
Shoulder Presses	2-3 sets	10-12 reps
Lateral Raises	2-3 sets	10-12 reps
Lying Triceps Extensions	2-3 sets	10-12 reps
Pushdowns	2-3 sets	10-12 reps
TUESDAYS AND FRIDAYS
Bent-Over Rows	2-3 sets	10-12 reps
Seated Pulley Rows	2-3 sets	10-12 reps
Lying Leg Curls	2-3 sets	15-20 reps
Stiff-Leg Deadlifts	2-3 sets	15-20 reps
Scott Curls	2-3 sets	10-12 reps
Incline Curls	2-3 sets	10-12 reps
Standing Calf Raises	2-3 sets	15-20 reps
Seated Calf Raises	2-3 sets	15-20 reps
Crunches	2-3 sets	15-20 reps
Reverse Crunches	2-3 sets	15-20 reps

Exercise/ Routine #3	# of Sets	# of Reps
MONDAYS,TUESDAYS, THURSDAYS,FRIDAYS
Incline Bench Press	4 sets	8-15 reps
Cable Flyes	3 sets	8-10 reps
Dips	3 sets	8-10 reps
Behind The Neck Press	4 sets	6-12 reps
Upright Rows	3 sets	8-12 reps
Front Shoulder Raise	3 sets	8-12 reps
Shrugs	3 sets	8-12 reps
One Arm Tricep Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	10-12 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	3 sets	To Failure

Exercise/ Routine #4	# of Sets	# of Reps
*Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10 to 15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.*
MONDAYS
Leg Press	Diminishing	10 reps total
Leg Extension	3 sets	10-12 reps
Leg Curl	Diminishing	10 reps total
Standing Calf	Diminishing	10 reps total
Seated Calf	Diminishing	10 reps total
WEDNESDAY
Dumbbell Shoulder Press	Diminishing	10 reps total
Dumbell Side Laterals	3 sets	10-12 reps
Bent Over Laterals	3 sets	10-12 reps
Close Grip Upright Row (For Traps)	Diminishing	10 reps total
THURSDAY
Lat Pulldown	Diminishing	10 reps total
Bent Over Rows	3 sets	10-12 reps
Seated Cable Row	3 sets	10-12 reps
EZ Bar Bicep Curl	Diminishing	10 reps total
Concentration Curl	3 sets	10-12 reps
SATURDAY
Incline Barbell	Diminishing	10 reps total
Flat Dumbbell Bench Press	3 sets	10-12 reps
Cable Crossovers	3 sets	10-12 reps
Close Grip Bench	Diminishing	10 reps total
Tricep Pushdowns	3 sets	10-12 reps

Exercise/ Routine #5	# of Sets	# of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups	2-3 sets	15-20 reps
Bench Presses	6 sets	15-5 reps
Barbell Bent Rows	6 sets	15-5 reps
Standing Barbell Presses	5 sets	12-5 reps
Seated Calf Raises	5 sets	15-6 reps
Barbell Reverse Curls	3 sets	10-6 reps
Barbell Wrist Curls	3 sets	10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises	2-3 sets	10-15 reps
Squats	6 sets	15-5 reps
Stiff Legged Deadlifts	4 sets	12-6 reps
Standing Barbell Curls	4 sets	12-6 reps
Close Grip Bench Press	4 sets	12-6 reps
Standing Calf Raises	5 sets	15-6 reps

A year ago I weighed 190 pounds. Two-and-a-half weeks later I had gained 10 pounds and dramatically increased my strength. This may not sound very impressive, but at the time I was 20 years old (no more growth spurts) and I had reached a plateau in my training. The regimen was pretty specific and time consuming. Thankfully, I was home from school for the holidays and had plenty of time to make myself useful. I had arranged to train with a friend of mine, which was a good break from the norm.

The training split was very different from what I was use to doing. It was a three-day split with one off day, which meant that every body part would be worked twice in a 7 day period. This seems ridiculous, but remember, it was only for 20 days. The workouts were pretty lengthy (about 2 hours) and full of volume (about 25 sets per body part). Also, we used extremely heavy weight. The schedule worked out as follows:

• Day 1 - Chest and Triceps
• Day 2 - Legs and Biceps
• Day 3 - Back and Shoulders
• Day 4 - Rest

Day 1 - Chest and Triceps

Chest

Flat Bench Press - 10, 10, 8, 6, 4, 3, 3, 3 (first actual set = 6 reps)
Incline Bench Press - 6, 4, 3, 3
Decline Bench Press - 6, 4, 3, 3
Flat Dumbbell Flyes - 8, 8, 8, 8
Incline Barbell Press - 8, 8, 6, 6
Cable Crossover - 8, 8, 8

Triceps

Weighted Dips - 10, 8, 8, 6
Overhead Extension (Barbell) - 8, 8, 6, 6
Nosebreakers - 8, 8, 6, 6
Cable Pushdowns (Pronated) - 8, 8, 8, 8
Cable Pushdowns (Suppinated) - 8, 8, 8, 8
Kickbacks - 8, 8, 8

Day 2 - Legs and Biceps

Legs

Squats - 12, 10, 8, 8, 6, 6
Leg Press - 8, 8, 8, 8
Leg Extension - 10, 8, 8, 8
Hack Squat - 8, 8, 6, 6
Leg Curl - 10, 8, 8, 8
Straight Leg Deadlifts - 8, 8, 8, 8

Biceps

Standing Barbell Curls - 10, 8, 8, 8
Alternating Dumbbell Curls - 8, 8, 8, 8
Preacher Curls (Barbell) - 8, 8, 8, 8
Hammer Curls - 8, 8, 8, 8
Cable Curls - 10, 8, 6
Concentration Curls - 12, 10, 8

Day 3 - Back and Shoulders

Back

Pullups - 10, 10, 10
Bent over rows - 8, 8, 8, 8
Pulldowns (behind neck) - 8, 8, 8, 8
Pulldowns (in front) - 8, 8, 8, 8
One arm Dumbbell rows - 8, 8, 8, 8
Seated Rows - 8, 8, 8, 8

Shoulders

Military Press (in front) - 10, 8, 6, 4, 4
Military Press (behind neck) - 8, 6, 6, 4
Front Dumbbell Raises - 8, 8, 8, 8
Side Dumbbell Laterals - 8, 8, 8, 8
Rear Dumbbell Laterals - 8, 8, 8, 8
Barbell Shrugs - 10, 10, 8, 8