Free Workout Guides

This workout guide will build significant rock hard muscle if performed three to four times a week along with continious stretching. The program works 2 exercises at a time one after an other. 3 sets of 12 with 11 differnet exercises. Try it. When you finish 4 weeks of this workout switch to a more advanced.

5 Minute warm up on bike, Treadmill or Elliptical

Flat Bench Press x12
Bent over one arm pull x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Shoulder Press x12
Bicep Curl x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Inclined Fly's on Bench x12
Tricep press behind head x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Bent over Reverese Dunbells Raise x12
Front Raise x12

Complete 1 set of each, then rest 45 seconds. 3 sets

Lateral Dunbell Raises x12
Forearm Curls x6 Curling Backhand x6 Curling Forehand

Complete 1 set of each, then rest 45 seconds. 3 sets

Hold Barbell to Chest on Decline bench 3x12 Sit-ups

Workout Complete.