Iâd like to start this off by saying that whatâs best for you may not be best for the next guy and vice versa. With that said there are certain ways you can go about creating and ultimately performing your new routines that are more effective than others. Above all else, most experts will agree that you need to schedule in plenty of rest days if you want to grow and get stronger. Resting is imperative to achieving your physical success.
Hereâs a word of wisdom, if youâre a beginner, donât rush into things, even though this is exactly what youâre going to want to do. You need to assess your level of fitness to properly determine what your body is capable of. This is extremely important and quite honestly your muscle building success depends on it.
Mental note: If you get injured, quickly fatigued or overly sore you are many times more likely to get frustrated, quit and yield little to no results at all.
Your basic yet effective lean muscle building program needs to focus on major muscle groups, incorporating various parts of the body once weekly. Simply hitting the weights carelessly balls to the wall isnât going to do the trick in the long run. Matter of fact, there is no trick! You should be incorporating cardio and adequate rest allowing your body to recover and grow from your strength training workouts. You grow and get stronger when you sleep. At the very least you should take 2 days off per week of training. ( I like to try and get 3 days of rest.. doesnât always happen)
Mental note: In my years (all 21 of them) Iâve found the best way to learn and really start picking this stuff up is by âmixing it upâ and learning from experience. Get a good spotter and start moving some weight.
Without goals youâre just lifting weights. Certain factors that help to both form and shape your routine into success are identifying whether or not youâre training for weight loss, mass gain, strength, toning a specific area, etc. will all determine your training routines and sessions.Â I cannot stress this enough, CLEARLY DEFINE YOUR GOALS.
Before we get to the training, I want to touch base on one more thing and thatâs plateaus. In the muscle building world, a plateau is not something that you will see in Arizona, itâs actually a term referring to a halt in muscle building progress. Â In order to avoid or break through a plateau and continue to progress you need to constantly change your workload and routine in order to keep your muscles shocked and growing. An easy example would be adding weight to increase difficulty on your sets, ultimately making you stronger. Another plateau busting tactic is something like changing your chest day from Monday to Wednesday and incorporating a few different workouts. Simple, right? No? Ok, plain and simple, Â just keep mixing it up from week to week keeping it fresh. Listen to your bodyâ¦
Different programs are geared towards different people. No one plan is ideal for everyone, there are literally billions of unique individuals out there who are bound to respond differently to varying levels of physical activity or more specifically weight training to build lean muscle mass. We as the trainers are trusted to take age, gender, physical health, and current capabilities into consideration, in order to tailor one specific routine to one specific person.
I have a great routine for anybody who is serious about improving their strength and muscle mass. You may need to adjust reps and weight to your liking, but Iâm confident that you will find this to be a great way to learn and assess your fitness level as well as start to see what your body needs.
When creating or altering a routine, be sure that you are keeping constant goals in mind and utilizing a plan that works best for you. A solid lean muscle building work ethic will help you realize your goals and potential.
Hereâs your new intermediate, weekly chest, shoulder and back training program. I also hooked you up with my 1500 calorie 7 day meal plan for cutting weight andmy 2000 calorie per day lean muscle meal plan I use for toning. (I double the amounts of everything on this one when I am strength training for mass)
Incline dumbbell flysÂ 1×20-25
Flat bench dumbbell flys 1×20-25
Flat bench press 1×20-25
Incline chest press 4×10-12
Incline cable crossovers 4×12-15
Decline chest press 4×10-12
Pec Deck flys or dumbbell 4×12-15
Standing decline cable flys 3×12-15
Dips (weighted or not) 3×10-12
Underhand close grip pull-down 4×10-12
Close grip cable pull-down 4×10-12
Underhand rows 4×10-12
Seated cable rows 4×10-12
Seated incline dumbbell curls 4×10-12
Seated incline hammer curls 4×10-12
Standing dumbbell curls 4×10-12
Single arm dumbbell preacher curl 4×10-12
Barbell Curl &Reverse curl super-set 5×10-12
Curl MachineÂ Â Â Â Focus on negatives 4×10-12
Overhead military press 5×10-12
Lateral Raises 5×10-12
Front Raises 5×10-12
Seated cable upright rows 4×12-15
Reverse rear delt raise 5×10-12
Straight bar cable press down5x10-12
Reverse cable pull down 4×10-12
Flat bench dumbbell press 4×20-25
P.S Let me know what you think of this workout and the bonus meal plans in the comments below, and don’t forget to sign up for the exclusive Game Strength Insider email newsletter found on the sidebar and grab your issue my top 10 secrets of healthy living, and my 5 day muscle building video course
P.S.S. Just in case you missed them, I’ve posted the download links to the PDF versions of the workout and meal plans!
1500 calorie 7 day meal plan used for cutting weight
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