Muscle Growth

When I say growth, I mean that this rep range is the best for overall muscle growth for Bodybuilding. I have decided to give a sample one week workout for each Body part from my Target Training book. I use a 6 week approach to Muscle growth that pin points specific muscle groups to target. Keep in ming that everyone is different but that doesn't mean you need to over train. This week long workout is for advanced Bodies, If you are a beginner shave off 3-5 sets per body part. The goal while lifting is to rush as much Blood to that muscle as you possibly can. Lift the heaviest weight you can handle for 8-12 reps while using srict form. If you are a professional or advanced body, go ahead and add a few sets per workout as you see needed. When I follow these workouts I use the maximum weight for slow, strict reps. I never bounce the weight or let momentum set in with going to fast, My goal is to get a maximum contraction from my muscle that I am working and feel the muscle working through the rep for optimal growth. Remember to lift smart and use good form to grow. I always say lift Slow to grow, its all about blood flow.

Need to Super Charge your Workouts

Each following week of excercises is found on the bottom of the page.

Sets are the amount of durations you preform an individual excercise.

Reps are the amount of times you lift or push the weight during that set.

Day 1 Chest

(set) (rep)

4 x 10 Flat Bench DB Press

3 x 12 Pec dec Flye

3 x 10 Incline BB Press

3 x 10 Cable crossover (Slow)

Day 2 Arms and Hamstrings

4 x 12 EZ bar curls (wide) - Bi

4 x 12 "V" Bar tricep Extension - Tri

4 x 12 Seated Alternating DB Curls - Bi

4 x 12 Overhead DB tricep Extension - Tri

4 x 12 Straight Bar Curl

4 x 12 Straight Bar Tricep Pushdowns (Wide) - Tri

4 x 12 Seated leg Curls

Day 3 Quads

4 x 10 Squats

4 x 12 Leg Press

4 x 15 Leg Extension

2 x 12 Hack Squats

Day 4 Back and Calves

4x 10 Standing BB Rows

3 x 10 Deadlifts

3 x 12 Seated Cable Rows (Close grip)

4 x 12 Wide grip Straight bar Extensions

3 x 12 Seated Calf Extension

3 x 12 Calf extension on Leg Press

Day 5 Shoulders and Abs

Superset

4 x 12 Seated Side Delt Raises

4 x 12 DB Shurgs

3 x 12 Seated DB Press

3 x 12 Wide grip upright rows

3 x 12 Rev. Pec Dec Flyes

3 x failure Decline bench Crunch

3 x 15 Hanging Leg Raises

Week 2 Training

Week 3 Training

Week 4 Training