10 Bulk Routines That Work

10 Bulk Routines That Work by Fred R. Howell (1974)

Somehow in the past few weeks the word leaked out that I had at least a ton of weights in my cellar. All of a sudden every kid in town that owned a barbell or was going to train someday showed up at my door asking to see this old man’s collection of iron.

Talking with the kids I learned that each and every one of them had, as their goal, a desire to gain weight. Some of them, I’m sorry to say, will be very lucky to gain a few pounds with the type of courses they follow. Their training routines are far from weight gaining routines. I was able to convince one super enthusiast not to train every day and expect to add on the pounds. Not when he’s just a beginner.

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Nature plays a horrible trick on the human male. When a male needs the weight most to excel in some head-busting sport it’s hard to put it on. Then a few years later when we have no use at all for extra bodyweight, we can add it just by looking at food. I had to smile to myself as they talked about their routines and how they wanted to weigh a certain amount in a couple of months. And here I am fighting the battle of the double bulge.

Let’s take a look at some of the bulk courses that have been used over the last 35 years with outstanding results. In the early thirties a guy by the name of Joseph C. Hise was stuck at 200 lbs. bodyweight. Having used all the standard routines, Joe read about the squat in Mark Berry’s magazine. Hise figured anything was worth a try and used his own ideas to formulate a bulking routine.

He did the squat, press behind the neck, and curl. In just one month he gained 29 pounds. When he wrote Berry about this super fast gain, Mark couldn’t believe it. Joe had to write to Berry a couple of times before he would print the news! Hise continued his experiments and finally reached a bodyweight of 298 lbs. His arm hit 19” with a chest of 56 and thighs that measured 39.

In this routine the curl and press behind neck should be done for 10 reps, using one set of each exercise only. The squat in this routine the squat done for only 20 reps each workout. The first 10 reps of the squat should be done in the usual way. After the 10th rep, however, take three or more deep breaths between each squat. After doing 20 reps this way your breathing should be rapid and take two or three minutes to return to its normal level. Be sure to train no more than three alternate days per week.

Mark Berry, mentioned earlier, weighed around 130 lbs. and had been doing squats without any fancy breathing and was still known as the thin man. Hise talked in his ear and Mark built a squat rack to prove Joe was all wet. He started doing sets of 20 deep knee bends with the three breaths between reps, a few curls, presses, plus a set of pullovers. This simple routine, plus a fair amount of food, gave him a gain of 50 lbs. and Mark was tipping the scales at 180.

Notice that Mark Berry used the pullover. Hise wrote me that the one mistake he made was to neglect doing the two arm pullover. He said, “The use of the two arm pullover will perch the upper chest high. Never neglect the two arm pullover, preferably the straight arm version. Then faster, better looking gains will be your reward.”

Then around 1940 Roger Eels started to give some publicity to a new twist on the exercise called the squat. Before becoming a gym owner and publisher of a magazine he called “Vim,” Eels made some cash teaching beginners how to fly planes. In those ancient days a motor was primed by spinning the propeller. The ignition is turned on with the throttle closed and one good yank will start the motor. Alas! a pupil had the throttle open and the propeller sucked Eels into it. A tendon on the external vastus of his left thigh was sheared off. This plus a bout with TB led Eels to try barbells. At first he did 20 reps in the squat in rapid fashion without any special attention to breathing. The results were average and Eels wrote Hise that squats are just another exercise without magic. Hise went out and visited Eels, unannounced, as he did many of his friends and pupils and explained the way to big gains. Eels felt bodyweight poundage was enough to use in the squat. Now, his leg condition may have been a factor in this idea, but no matter why, it worked. The breathing squat (plenty of breathing between each rep), a set of curls, deadlift, pullover, bench press and you have a routine Eels printed many times in Vim.

Harry Paschal once wrote me about Eels, saying, “I remember very well the month Roger gained 35 lbs. HE DID BREATHING SQUATS WITH 125 LBS. FOR 3 SETS OF 20 REPS EACH DAY. He ate as much as he could, including three quarts of milk, a lot of honey for energy, peanut butter plus several boxes of raisins each day.” Rumor had it that Harry and Roger had a bet as to who could gain the most weight in a month. Eels won and Harry said he “cheated” by being able to stomach so much peanut butter.

The very same Harry Paschal in one of his great Bosco barbell booklets gave his version of a weight gaining schedule. Here it is:

1.) Breathing Squat – 15-20 reps.

2.) Pullover – 15-20 reps.

3.) Press on Bench – 8-12 reps.

4.) Breathing Squat – 15-20 reps.

5.) Pullover – 15-20 reps.

6.) Curl – 8-12 reps.

7.) Breathing Squat – 15-20 reps.

8.) Bent Arm Pullover – 8-12 reps.

Do just one set of each exercise, three alternate days a week. Never use more than bodyweight in the squat with at least three deep breaths between each squat. Be sure to get plenty of food including meat, potatoes, eggs, whole wheat bread and cereal.

Both Eels and Paschal believed in light squats for gaining weight. They claimed heavy weights compressed the rib cage. When you enlarge your rib cage your bodyweight will go up, and deeper breathing is only possible with no more than bodyweight squats.

Now we come to a bulk, chest and leg routine recommended by John C. Grimek. It incorporates the good use of BOTH HIGH AND LOW REPS. John has written about this type of course many times. It has produced excellent results to those who gave it a fair trial.

In a letter John said, “Training three times a week should be sufficient. Get enough sleep and rest and by including a variety of food in your diet you should experience an increase of bodyweight. Do about 3 sets per exercise for the upper body, about 8 to 10 reps to a set. For the lower part, the legs, you should work as high as 15 reps in each set. Perhaps a squat schedule as listed below might prove beneficial:

First set – 20 reps, warmup with a light weight.

Second set – 12-15 reps, increase the weight.

Third set – 10-12 reps, increase the weight.

Fourth set – 8-10 reps, increase the weight.

Fifth set – 5-6 reps, increase the weight.

Sixth set – 3-5 reps, increase the weight for the

Last set – 1-3 reps.

“It is suggested that you do a chest exercise in between each set of squats, as well as a back exercise after the squats. It is imperative to start fairly low in poundage the first set to warm up the legs. Then increase the weight in each set and complete the sets mentioned. This routine plus plenty of good food will help anyone to add that magic bulk to his frame.”

Norman Fay made some amazing gains in bodyweight. A gym owner on the West Coast who wanted to gain weight to see just how big he could become without getting fat, at the start of his experiment he weighed 156 lbs. and at the end of 30 days he was tipping the Toledo at 186. Here is one of his favorite weight gaining programs. He had put all of his pupils on it at his gym and said he never had a failure. Here’s the routine:

1.) Clean & Press with a barbell – Do 12 reps and make each clean a dead-hang clean. Breathe as deeply as possible before cleaning and when pressing.

2.) Pullover on a round bench – Light dumbells should be used. Breathe in as deeply as possible as you lower the dumbells. Keep your elbows straight. Do 20 reps and be sure to force the air into your lungs.

3.) Bench Press – 12 reps

4.) Dumbell Curl – 12 reps.

5.) Rowing Motion – Be sure the bar touches your chest each rep – 20 reps.

6.) Lateral Raise on a bench – 20 reps with deep breathing on each rep.

7.) Deadlift – 20 reps. Breathe in as you raise the weight and out when you let the weight down, followed with a set of light pullovers.

8.) Breathing Squat – 35 reps. The Fay version will make it a real gaining exercise. With every squat take 3 deep breaths and really pack in the air on that third breath. If your chest doesn’t ache after the squats then you won’t gain like you should. After a set of these your ribs should feel like they’re going to drop off onto the floor. Follow with another set of light pullovers. This course never failed to put on weight for those who worked hard, ate enough and rested well.

Here’s another guy that used a brief course and gained 100 lbs. and got the first 60 of those pounds in the first year of training. Willis Reed, a barrel-chested Hollywood strongman, had a four-point program which he followed to gain this weight. First, sleep: You need 8 to 10 hours of sleep, according to the amount of energy you use during the day. If you work hard during the day or your day-to-day life is stressful you will need 10 hours to get the maximum gains. Second, nutrition: You need good solid food. Willis liked malted milk shakes and included plenty of them. Be sure to include green vegetables, meats, whole wheat products and a snack before bed at night. Third was not to worry. It wreaks havoc with the digestive process. Don’t invent worries. We all worry at times but you must understand and overcome this habit. It keeps bodyweight down. Worry will wreck the program and your body simply won’t assimilate the food you eat, no matter how much.

Fourth is the exercise program. The exercises are the squat, two arm pullover, regular deadlift, and bentover rowing. These four exercises work the large muscle groups of your body to the limit; the legs, chest and back. Train three alternate days a week. Here’s how:

1.) Squat – Do 10 reps. Place a barbell across the shoulders, feet flat with heels about a foot apart. Take a deep breath, descend, and exhale as you arise to standing position. Go easy for the first month and work on the breathing; it’s very important as this enlarges the lung capacity and the rib cage and triggers better health and assimilation of foods.

2.) Two Arm Pullover – Lie on a bench on your back. The weight is above your head, then allow it to move backward behind the head, keeping the elbows locked. Take a deep breath before lowering and try to get more air in by the time the bell is behind your head. Exhale as you return to the starting position for 10 reps.

3.) Regular Deadlift – Use 10 reps in this one. While standing, reach down and grasp the bar, being sure to bend your legs and keep a flat back. Take a deep breath as you straighten up and exhale as you lower the bar to the floor.

4.) Bentover Row – Breathe in as you pull the bar up to your chest, and exhale as you lower it. Don’t cheat. If you find yourself cheating, try holding the bar at your chest for a two count until strict form becomes second nature. 10 reps.

If you’re tired of many sets and few results why not give this course a try. Lifters were happy with the bulk they could gain but wanted a small waist too. Soon everyone was trying a low rep routine. A typical setup would include the squat, bench press, bent-arm laterals, pullovers, curl, press behind the neck, deadlift, situp, and side bend. The pullover, situp and side bend were done for 15 reps, 3 to 5 sets. The rest of the routine was done for 5 reps, 3 to 5 sets.

No matter how good the routines may be there are always a few men who cannot gain weight no matter what they do. Sometimes a one exercise routine will pull them out of their rut.

Years ago Jim Evans found himself with little time to exercise. Looking for one exercise that would give his body a complete workout he chose the Clean & Jerk. Evans took a weight he could handle for 10 reps as a warmup, cleaning each one from the hang position. Then he added weight in 10 lb. jumps doing 5 reps each set until he reached couldn’t get the 5. A few others did just the clean, feeling the jerk was a waste of energy. Jim worked out twice a week and yes, he did gain weight.

A closer look at these routines reveal them to be very close to what the beer garden lifters used to do in their workouts. None of them were known as skinny.

In the last course I’ll present we have the same brief training routine as J.C. Hise used, except here lower reps are used . . . and only two exercises.

A hefty guy by the name of Ron Ledas used such a workout routine and trust me, it sure worked for him. Workout just three times a week on alternate days. Do 6 sets of 6 reps of each exercise. Do only the squat and the bench press. Don’t cheat. Ever. Make the muscles do the work at all times. De sure to warm up first with a light weight for 10 reps. Get extra sleep and chow. You must work the larger muscles of the body to gain weight and size. Once you have enough raw beef go back to a regular routine.

Before you rush in and try out one of these routines, ask yourself these question: Have you been training for at least six months yet? Have you been using a good course? If not, give yourself a few months to get out of the beginner class.

All the routines mentioned here have proved to be great bulk builders. According to your mental attitude, physical limitations, personal liking for high or low reps they will produce added bodyweight. Physiological reasons such as superior metabolism and genetic background will make some men gain faster than others.

You must follow the basic rules of good health. Give any routine at least two months fair trial. It will take at least a month to get used to a new routine. So don’t give up after a few weeks. Persistence will win out. Stick with it and get big.

The Top Shoulder Exercises for Muscle Mass

If you want to make a powerful first impression, either in your daily life or at the gym, you need to spend more time working on your shoulder muscles. The shoulders are important because they cap your (hopefully) well-developed arms, and frame your expansive chest. Broad shoulders carry connotations of power, dominance, and masculinity. This may come from the Greek God Atlas, who was always depicted as carrying the world on his expansive shoulders.

Seated and Standing Shoulder Press

This exercise surpasses all the others when it comes to building your deltoids. This is because it is one of the few exercises that afford enough leverage to lift large loads. When performed in a careful, controlled, manner, this press will offer you round, well-toned, impressive deltoid muscles.

There are several variations of the military press. One suggests that the best way to utilize the down movement is to lower the bar to the back of the neck. Another claims that the best way to utilize the down movement is to lower the bar to clavicle height at the front of the body. Both variations of the downward movement are advantageous in different ways. The advantage of lowering the bar to the back of the neck is that the shoulder muscles stretch deeper, meaning that the lateral and anterior deltoids get plentiful stimulation due to the positioning of the shoulder socket. The advantage of lowering the bar to the clavicle is that this position is actually safer for the shoulder socket. This position however, isolates the anterior deltoid whilst exercising the upper pectoral as a synergist.

Lateral Dumbbell Raises

Lateral Raises are often sadly under-utilized by more experienced bodybuilders. Such users tend to use them as a muscle-defining or shaping technique, rather than as a tool to develop added mass and strength in their shoulders. The raises target the lateral and posterior deltoid muscles. As a lifting beginner, it might be hard to provide your muscles with enough weight resistance to feel like you are getting enough stimulation. Over time however and when the correct techniques utilized, you will begin to see sizeable gains in your deltoids.

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There are several different ways to perform Lateral Dumbbell Raises, and your choice may depend on the amount of equipment you have available. A cable machine can be used or free weights. You have the flexibility to decide whether you want to sit or stand, and also whether to exercise both arms at one time, or spend time on each arm individually.

Whatever your choice might be, the movement is basically the same. You should securely hold your dumbbells at hip level. The inverted nature of your palms will ensure that the dumbbells are parallel. Extend your arms and raise them until your weights are level with your shoulder. At this point, they will be perpendicular to the ground. If you elevate the weight higher than your shoulder, you will put unnecessary strain on your shoulder socket.

You should never swing the weights. It is the careful, continuous, controlled movement, both to the shoulders and back to the hip that strains the muscle and gives you maximum gains. If you are having difficulty with your technique, use a mirror or ask someone to help you with this.

Upright Rows

The rows target the traps with the lateral and posterior deltoids. They are common exercises for both beginners and advanced lifters, and are often seen in the gym setting. Upright rows are easily performed and highly effective. The mixture of heavy loads and good posture make them a staple in many routines.

There are many different aids you can use to perform this shoulder exercise. The cable machine, and dumbbells are oftentimes used, but the barbells tend to better suit beginners, as they leave little room for poor technique. Use a secure overhand grip on the barbell, which should be resting at your waist. Holding the bar tight to your abdomen, lift the weight vertically, and finally rest it around chin height. Your eyes should be focusing straight forward at all times.

Heavy Barbell Shrugs

Historically, many experienced bodybuilders have exercised the trap muscles as part of their back routine. It has long been argued, that for efficiency reasons, the traps should instead become part of the shoulder workout routine. Your aim is to develop expansive, angular trap muscles, which can be difficult to do because of their nature and position. Heavy loads are needed to utilize the shrugs to the maximum effect.

You will need an Olympic barbell and a standing barbell rack to perform this exercise. Grip the bar overhand with one hand, and underhand with the other. This is known as an alternate grip. Carefully rise to a straight standing position using a shrugging motion. Take care to strain your trapezius muscles and not your back.

The shrugging movement can be achieved by rolling the shoulder in a rotating arc, or by simply shrugging vertically. You can try shrugging both ways and see which way you prefer – though it should be noted that cartilage problems can occur if the rotating method is not done in the correct way. This is because the weight of the barbell can overstrain the joint.

Earlier in the article, it was mentioned that the shoulders are a key part of the physique. The mentioned shoulder exercises and workouts will make an effective addition to any routine, but they do not by any means represent an exhaustive list.

10 Ways to Gain Muscle

1. FUEL UP
Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.
2. LIMIT CARDIO
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.
3. DO LESS
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you're not tensing your muscles long enough to shock them into growth.
4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.
5. STRETCH
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.
6. EAT REGULARLY
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.
7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your rou- tine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.
8. TRAIN THE WHOLE BODY
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.
9. DRINK SHAKES
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.
10. RECOVER
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

Overtraining - Why Less Is More

It is often the case that when someone discovers the gym for the first time and really gets into training they will work out for hours upon end hitting the same body part 3-4 times per week, training 7 days a week. This article will explore the reasons behind over training, it’s easy to be told ‘Your workout lasts too long’ or ‘you’re doing too many sets’ but people often ignore this advice. Hopefully after reading this article you will understand WHY you are over training and make the necessary changes to your routine to start gaining some serious muscle!

What is Overtraining?

Let’s start off with a quick definition of overtraining:

Overtraining occurs when you push your body too hard and pass the point that your body is able to recover from. To make gains you must overload the muscles and then allow adequate time for recovery and growth by resting. Overtraining occurs when either the overload is too high, or the rest period aka recovery time is too low.

Workout Intensity.

Now, you must train with a high enough intensity to overload the muscles which cause’s tiny tears to occur in the muscle fibres. After training these tears start to repair and then grow back slightly larger than before when your body has fully recovered from training.
Training with an intensity that is too low, for example not completing enough sets, or not using enough weight will not effectively break down the muscle fibres meaning no growth will occur as the fibres will not grow back larger and stronger than before if they have not been effectively overloaded during training… If the muscles can handle the weight that is being moved easily then there is no need for them to grow bigger and stronger.. So they won’t!
On the other hand training with an intensity that is too high will cause the muscle fibres to break down past a point of recovery, meaning the tears in the muscle are more severe and will require days of rest, or even weeks and months of rest and therapy in some more severe cases of over training.
When the intensity of your training is too high you are not allowing the muscles enough time to recover and rebuild. Over training can occur from training a muscle group before it has had time to fully recover from a previous session, such as training each body part 2-3 times per week… After you have finished training, the muscles that you worked will take usually somewhere between 24-48 hours to recover from training. It is only AFTER this period of recovery that any growth occurs, this is why for example training your arms on a Monday and again on a Wednesday is not recommended as although you may feel ok and ready to train them again and any soreness from the previous workout may have gone, the reality is that the muscles have only just entered the window of time in which any growth will occur, and working the same muscles again will break them back down and prevent any growth.

Less is More.

Many people are under the impression that more is better, however this is often not the case when trying to gain muscle. To break this down and make it a little easier to understand, think of digging a hole, the time that you spend in the gym training is equivalent to digging a hole, the time your body needs after to recover from training is how long it takes to re-fill the hole, and piling a mound of dirt on top of the hole is growth of the muscle. So, you can pile extra dirt on top ONLY when the hole has been re-filled, which takes time! If you dig a hole that is too deep, it will take too long to re-fill… and there will be no time to place extra dirt on top… this means no muscle growth!! Training a body part 2 days in a row would be equivalent to digging one hole, and then continuing to dig the same hole even deeper the next day… you will never have the chance to pile any dirt on top which means you will never gain any muscle training like this…. In fact you are moving backwards, you will probably be losing muscle and almost certainly over training!

How Many Sets Should I do?

The key is to find a balance between training with a high enough intensity to break down the muscle fibres without training so much that your body cannot recover from the training. This will vary from person to person and there is no exact routine of method of training that will guarantee the best results for everybody, you have to find what works for your own body. I often see people asking how many sets they should complete for each muscle group and although each individual is different and there are no exact numbers that will work for everyone I can give a recommended set range for each muscle group, this is aimed at those who are training for muscle gains and have some background training under their belt, preferably at least some sort of beginners routine for 10 weeks or so. Larger muscle groups like back and legs can obviously be trained with more sets than the smaller muscle groups like biceps that can get an intense workout from just a few exercises. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’.
Here is a recommended set range for each muscle group:

• Legs - 14-20 sets
• Calves - 6-10 sets (possible twice per week)
• Abs - 6-10 sets (possibly twice per week)
• Back - 12-16 sets
• Shoulders - 9-12 sets
• Triceps - 8-10 sets
• Biceps - 6-9 sets
• Forearms - 4-8 sets
• Traps - 3-6 sets
• Chest - 12-16 sets

The rep ranges for muscle building is 6-12 reps per set and you should be lifting with a weight that you struggle to complete the last couple reps on each set with good form. Once you hit your rep range with good form it is time to move up in weight. It is important that no one under the age of 18 is lifting heavy weights and/or using a low rep range. If you are under the age of 18 and looking for training advice visit the Muscle and Strength forum where you can find articles and routines specific to teenage trainers.
The numbers listed do not include warm up sets. (Warm up sets should always be done first, usually one set very light weight and one set at approx 50% of your training weight as well as stretches.)
Some muscles such as the Abdominals and Calves do recover faster than other muscle groups and can be trained twice per week but again the effectiveness of training them once per week or twice per week will vary from person to person. The figures listed above are just a general outline for those who are confused as to how many sets each muscle group can take, or indeed to highlight to some people that they may be over training a certain muscle group if they are not seeing results. I am not saying everyone should stick within these ranges by any means, if you find that 15 sets for your triceps is most effective for you and provides the best results for you then stick with it! However most natural trainers will find that the most effective number of sets to complete in their workout will be within the above ranges.
As I have just explained, rest is important and you only need 3-4 exercises max per muscle group per workout, now the ideal rest between sets is 60-90 seconds, and 2-3 minutes between each exercise. If you do the math then these numbers should mean that your workout is easily completed within an hour, possibly if training 2 muscle groups and then abs as well it may last a little longer but should never be more than 90 minutes as again this is overtraining.
Not including warm-ups and stretching I would advise to keep your workout time below 60 minutes, after this time your body starts to break down its own muscle tissue to use as fuel. This is due to a stress hormone called Cortisol that is released in high amounts after you have spent so much time lifting.

The Muscle Building Routine.

Now that I have told you how to avoid overtraining and more importantly the reasons why you should avoid overtraining, I will show you an example muscle building workout routine that I have created. The routine is a 4 day split and follows all of the above guidelines, you should never be working out for longer than 60 minutes using this routine:
More workouts listed in the workouts section. You can find my full 4 day split muscle building routine here.
Monday: Chest & Triceps

• Incline Dumbbell Press - 4 sets of 8-10 reps
• Flat Bench Press - 4 sets of 8-10 reps
• Incline Dumbbell Flyes - 3 sets of 10 reps
• Cable Crossovers - 3 sets of 10 reps
• Close Grip Bench Press - 3 sets of 10 reps
• Overhead Rope Extensions - 3 sets of 10 reps
• Reverse pushdowns - 3 sets of 10 reps

Tuesday: Legs

• Squat - 4 sets of 12,10,8,6 reps
• Leg Press - 4 sets of 10 reps
• Leg Extension - 3 sets of 12 reps
• Romanian Deadlift (stiff leg deadlift) - 4 sets of 10 reps
• Leg Curl - 3 sets of 12 reps
• Smith Machine Calf Raise - 4 sets of 12 reps
• Seated Calf Raise - 4 sets of 8 reps

Thursday: Shoulders

• Military Press - 4 sets of 10 reps
• Dumbbell Lateral Raise - 3 sets of 10 reps
• Bent Over Reverse Crossovers - 3 sets of 10 reps
• Plate Shrugs - 3 sets of 10 reps

Friday: Back & Biceps

• Wide Grip Pull Up - 4 sets of 10 reps
• Lat Pull Down - 4 sets of 10 reps
• Seated Cable Rows - 4 sets of 10 reps
• Bent Over Barbell Row - 4 sets of 10 reps
• Barbell Curl - 3 sets of 8-10 reps
• Seated Alternate Curl - 3 sets of 8-10 reps
• Hammer Curls - 3 sets of 10 reps

5 Day Lean Body Mass Eating Plan And Supplement Schedule

Day 1
Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup of oatmeal (cooked) with 1 tbsp of raisins. Ham and cheese 4 egg white omelet. 1 cup of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Steak with roasted potatoes

• 4 ounce sirloin tip steak;
• 2 potatoes;
• 1 cup asparagus (steamed and cooked);
• ½ tablespoon of fresh rosemary;
• 2 tablespoons olive oil;
• Pinch of salt;
• Pepper

Cut potatoes into small cubes. Boil potatoes until soft. Put aside for about 10 minutes and preheat the oven to 400 degrees. To prepare potatoes, mix 1 tablespoon of olive oil, rosemary, salt and pepper in a zip loc plastic bag. Add potatoes to this mixture and give it a couple of good shakes. Make sure the potatoes are well covered in this mixture. Place potatoes on a baking sheet (make sure the bottom part of the sheet is lightly greased with olive oil). Place in the oven for about 15 minutes or so, until browned.

To prepare the steak, heat a non stick pan on medium high heat. Once heated, place steak on the pan and cook each side for about 5 to 10 minutes. I usually put a lid on the pan while frying the steak. Add salt and pepper to taste and Mrs Dash seasoning to flavour the steak up. Again, fry the steak according to how you like your's done. Serve the steak with the potatoes and steamed asparagus.

Also, make sure to have about 2 glasses of water with this dinner.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 2

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
2 slices of whole wheat toast with 1 tsp of butter and scrambled eggs (5 to 6 egg whites and two egg yolks with 1 tbsp of low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Chicken stir fry.

• 4 ounce chicken breast cut into strips
• ½ cup peppers
• 1 cup mushrooms
• 1/4 cup onions
• 1 tsp Braggs sauce
• 1 cup cooked brown rice

Stir fry chicken, peppers, mushrooms, and onions. Saute with Braggs sauce. Serve with brown rice.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Spaghetti

• ½ pound of extra lean hamburger;
• ½ onion, sliced thinly;
• ½ cup of mushrooms;
• 1 cup of whole wheat spaghetti;
• 1 clove garlic;
• 1 cup of healthy spaghetti sauce such a Health Choice;
• Salt and pepper to taste;
• 1 tsp olive oil;
• 1 slice whole wheat bread

In a medium sized pot, boil about 5 cups of water. Add spaghetti and cook until soft. Strain and put aside.

Heat olive oil in a medium sized pan over medium high heat. Once heated, add onions, mushrooms, and garlic and saute for 5 minutes. Add hamburger and cook until done. Make sure you keep breaking the hamburger down as to avoid clumping. Add salt and pepper to taste and flavour.

In a separate pot, add sauce and slowly heat on low-medium. Once meat is finished, strain. Spoon up spaghetti on a serving plate. Add meat and pour sauce over top and serve with a slice of whole wheat bread.

Try and have 1 to 2 glasses of water with this meal.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 3

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
Western omelet (6 egg whites, 2 yolks, diced ham, onions, peppers, and 1 tbsp low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Turkey sandwich on rye.

• 4 ounces sliced turkey breast
• 2 lettuce leaves
• 2 slices low fat cheddar
• 1 tbsp mustard

Serve sandwich with 2 cups caesar salad. Have with one glass of water.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Chicken Stir Fry

• 4 ounces of chicken breast - cut into 3 inch length slices;
• 1/4 cup of low fat chicken broth;
• 1/4 cup sliced red pepper;
• 1/4 cup sliced yellow pepper;
• ½ sliced onion;
• 1 glove garlic;
• 2 tsp of olive oil;
• ½ cup of cooked basmati rice

Cook rice and set aside - Follow direction. Heat 1 tsp olive oil in a medium sized pan over medium high heat. Add chicken and saute for about 10 minutes or until cooked through. Set aside. In another pan, heat the other tsp olive oil and saute red pepper, yellow pepper, onion, and garlic for about 10 to 15 minutes or until peppers become a little soft. Once done, reduce heat and add in chicken and chicken broth and cook for about another 5 minutes. You can either serve over the basmati rice or you can add the rice to the pan and mix everything up - Your call.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 4

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup egg whites, cooked, sweetened with Splenda and cinnamon. 1 cup cooked oatmeal with 1 tbsp of raisins mixed in. 15 to 20 roasted almonds. Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
5 ounces of salmon, broiled. 1 cup cooked whole wheat pasta mixed with 1 cup cooked broccoli, seasoned with garlic, olive oil, and Parmesan cheese. Have with one glass of water.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Lean Pork Chops, Mashed Potatoes And Broccoli

• 4 ounce cut of lean boneless pork chops - Butterfly chops if you can find it. Cut away all fat.
• 1 cup of mashed potatoes. Use skim milk to mash the potatoes and don't use any butter.
• 1 cup of steamed broccoli

This is a pretty simple recipe. Simply cooked the chops up in a pan and serve with mashed potatoes and broccoli. You can spice the chops up with Mrs Dash seasoning or with chopped, fresh rosemary.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 5

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup oatmeal crisp cereal with 1% milk. Ham and cheese 4 egg white omelet Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Steak Stir Fry In Mushroom Sauce

• ½ can of low fat, low sodium mushroom soup;
• 4 ounces of sirloin tip steak - cut into this strips;
• 1/4 cup of red pepper - sliced into small strips;
• 1/4 cup of green pepper - sliced into small strips;
• ½ onion sliced;
• 1 glove of garlic - minced (use a garlic press);
• ½ cup of whole wheat linguine;
• 2 tsp of olive oil;

Boil linguine and strain. Put aside. Heat 1 tsp of olive oil in a medium pan over medium high heat. Add steak and saute for about 5 to 10 minutes until cooked through. Set aside. Saute peppers, onion, and garlic for about 5 to 10 minutes until vegetables are soft. Once cooked, add in steak and mushroom soup and heat over medium heat. Mix everything up and serve over cooked linguine.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Now, this is a sample 5 day menu plan and supplement schedule. I recommend that you make changes to this plan in order to fit into your schedule. Now, the supplements that I've listed will work with this kind of plan. I've personally tried each of these supplements and know that each of them work. I recommend you try going to bodybuilding.com or supplements Canada for ordering supplements if you don't have access to a store. Generally, you'll get the supplements in a couple of days.

The toughest part of any weight training program is to figure out the nutrition side of things. Especially if you want to build lean dense muscle mass while burning body fat. I'd like to recommend a program that will customize a complete program for you, based on your body type. A body type program is very important because it will base all nutritional intake according to your specific body type,age, gender, metabolism, and activity level.

The program is called "Somanabolic Muscle Maximizer". If your dead serious about building the body of your dreams, you have to check this system out. Check it out here.

I've used this program and you can check out my full review here.

Good luck and all the best,

Blake

Effective Shoulder Exercises To Get Your Arms Looking Good In That Tank Top

Shoulder exercises that build muscle mass are needed if you want to look good walking in a tanktop. Your shoulders are the connecting point for your arms, neck, chest, and back. Your upper body is really going to suffer if your shoulders are not in tip top shape.

Choose 3-5 exercises and do 6-8 reps for bulk 12-15 for lean muscle.

Straight Arm Front Raises

You can do both the straight arm front raises and the lateral raises below with a cable at the gym. If you are at home, working with dumbbells or resistance bancds are great too. I will piecture the cable below and the dumbells for the lateral rasies just to give you an idea for both. With your hand by your side and cable in hand, keep your arm straight. Lift your whole arms up to shoulder height, then lower back down.

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Straight Arm Side Raises

Same as above, only now you are lifting your arms to your sides.

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Upright Rows

Start with your arms straight down in front of you. Lift your arms straight up so that your elbows kick out to the sides. Your elbows should go higher than your shoulders in this exercise.

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Shoulder Press

You can do this exercise standing up, sitting on a bench, or you can even do it on the press machine at the gym. I will describe how to do this with dumbells in hand. Lift your arms and bend your elbows so your weights are next to your ears and your palms are facing forward. Press your arms straight up and then bring them back down.

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Arnold Press

This is Arnold's version of the press. Sitting on a bench or standing up, hold two dumbbells in hand. Use an underhand grip. Bend your elbows so that your arms are facing inward. While pressing the dumbbells, slowly rotate your hands so that your thumbs face inward towards each other. Then return to the starting position by rotating back.

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Seated Military Press

Sitting on a bench, grasp a barbell in hand and bend at the elbows so that your palms are facing away from your body. Press the barbell upwards until your arms are straight, and then return to the starting position. Do not lean back while doing this exercise. Keep your back straight at all times. If you are leaning back, then you need a lighter weight.

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Lying Rear Lateral Raise

This exercise will work your deltoids a bit more. Laying on a slightly raised bench bench (pictures below) or leaning forward on a chair with your back straight, hold dumbells in hand with palm facing down. Raise you arms to the side until your elbows reach shoulder height. Make sure not to bend your wrists and lift from the shoulders. Do not use momentum to swing the dumbbells.

---

Shoulder Shrugs

You can do this exercise with dumbbells, a barbell or a smith machine. I have pictured the smith machine below. With your hands at your in front of you waist high, hold the smith machine bar. Lift your shoulders towards your ears and then lower them.

Effective Bicep Exercises To Get Your Arms Looking Great

If you want big biceps, then you have to perform the best, most effective bicep exercises. Not only do your biceps look good in sleeveless tops, they are also a big part of any upperbody activity.

Biceps are probably the most recognized muscle in the body. Ever since we were children we have been flexing our biceps to show our muscles.
If you have ever dreamed of having toned biceps, then follow some of the bicep exercises below and you will not be disappointed with the results.


Choose 8-10 different exercises and perform each twice. Do 8-10 reps for bulk or 12-15 reps for lean muscle

20 Super Foods You Need to Build Muscle & Lose Fat

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.
Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.


3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery's article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you'll build muscle & lose fat.

Great Training Four Day Routine Mass

When building Mass you only need to do 8-10 reps. If you wanna Tone Up only do 12-15. Choose a weight that will allow you to get those reps. It is not neccassary to left a 100 pound dumbbell to make you feel bigger. You can take a 65 pound dumbbell and get the same effects if you know who to use the weight and have the correct form.

Day one: Chest, arms, and abs
Day two: Legs
Day three: Rest
Day four: Back and shoulders
Day five: Rest
Day six: Rest
Day seven: Repeat

4 day mass routine

Day 1: Legs    
Squats  6 6 6 6
Leg Press  10 10 10 10 
Stiff Leg Deadlifts  15 15 15 
Hip Abductors  15 15 15 
Calf Raises  12 12 12 

Day 2: Chest & Biceps  
Bench Press  6 6 6 6  
DB Incline  8 8 8  
Decline Cable Flyes  12 12  
Cable Flyes  12 12  
Chest Press  20  
Barbell Curls  6 6 6 6  
Preacher Curls  8 8 8  
Reverse Curls  10 10 10 

Day 3: Shoulders & Triceps  
DB Press  6 6 6 6  
Upright Row  8 8 8  
Seated Laterals  8 8 8  
Overhead Press  20  
Close Grip Bench  6 6 6 6  
Rope Tricep Ext  8  8 8  
Reverse Grip Ext  10 10 10 

Day 4: Back    
Front Lat Pulldown  6 6 6 6  
Pullbacks  10 10 10  
Close Grip Pulldown  8 8 8  
Back Ext  15 15 15  
DB Rows  20 

TRAINING PROGRAM

DAY 1: Legs and Calves Sets Reps Seated calf raises 10 20-10 Standing weightless calf raises 4 25 Standing single-leg curls 4 20-25 Leg presses 5 20 Leg extensions 4 15 Squats 4 10 Hack squats 3 15 superset with Single-leg extensions 3 10 DAY 2: Chest Incline machine presses 5 20 Incline barbell presses 5 20 Machine flyes 3 15 Cable flyes 3 15 Bench presses 3 10 DAY 3: Arms Preacher curls 5 12 Standing barbell curls 3 10-12 Seated dumbbell curls 3 10-12 Standing cable curls 3-4 12 Rope pressdowns 3 20 superset with Single-arm cable pressdowns 3 10 Lying triceps extensions 6 To failure Overhead cambered-bar extensions 3 20 Seated barbell extensions 3 20 Dips 4 To failure DAY 4: Shoulders Rear delt machine flyes 5 20 Machine overhead presses 5 20 Machine side lateral raises 5 20 Seated military presses 3 10 Dumbbell lateral raises 3 12 Standing barbell presses 3 10 DAY 5: Back Lat pulldowns 5 20 Bent barbell rows 5 12-20 One-arm dumbbell rows 5 12-20 Deadlifts 4 8-15 High rows 4 20 Pullups 4 To failure Shrugs 5 20 NOTE: 60 crunches for abs at the end of each workout.

One of my many workouts

This is one of my workouts. This workout can also be used for Females. Just modify what you feel you can do.

Workout: Cardiovascular-30Mins(Every Workout)

Abs: 3 Sets of Reps 15-25(EVERY EXERCISE) Hanging Leg/Knee Raise
Cable Crunch/Situps

3-4 Sets & Reps of 12,12,10,8

Day #1

Chest:

Flat/Incline Db Bench Press
Flat/Incline Flyes
Cable Flyes
Seated Chest Press
Smith Machine Flyes

Triceps:

Close Grip Bench Press
Tricep V-Bar/Rope Pushdowns
Tricep pulldown
Tricep DB Overhead Extension
Tricep Extension Curls
Tricep Kick Back

Day #2

Back/Biceps:

Close/Wide-Grip/Lap Pulldown
Seated Cable Row
Seated Low Row
One ARM Dumbbell Row
Smith Machine Row
Behind The Neck Pulldow
Barbell Bent Over Row
Back Extension

Standing Alternate Biceps Curls
Standing Hammer Curl
Standing Ez Bar Curl
Behind Back Pulldown
Lat Pulldown
Standing Rope Curl
Skull Crushers
Smith Machine Pulldown

Day #3

Shoulders/Trap:

Seated BB Press
Dumbbell Shrugs
Shoulder Front/Side Lateral Raises
BB or DB Uprights
Behind Back Shoulder Shrugs
Seated Smith Machine Shoulder Press

Day#4

Leg Extension:

Smith Machine Squat
Leg Press
Seated Calves Raises
Glute Kickback

Standing Alternate Biceps Curls
Standing Hammer Curl
Standing Bb Ez Bar Curl
Lat Pulldown
Standing Rope Curl
Skull Crushers

Close Grip Bench Press
Tricep V-Bar/Rope Pushdowns
Tricep pulldown
Tricep DB Overhead Extension
Tricep Extension Curls
Tricep Kick Back

I also added a shot of what I look like now. 

Awesome Workout

Supplements:

Pre Workout:  Any type of Pre Load Creatine such as Phosphagen HP With 400 iu of Vitamin E  and a Baby Aspirin 

Post Workout:  Post Workout Shake made with Creatine, Glutamine and Protein and a Multi Vitamin 

If you get thirsty during your workout drink your favorite flavor of Gatorade. No2 products are a PLUS! 

Diet:

You must eat at least 5 small high protein meals during the course of the day including snacks of your favorite protein bar. Due to different types of diets and the complicity of them The best book I found, and recommend to everyone is Eating for Life by Bill Philips. It has easy and tasteful recipes that any one can make and follow, Order if from us or check it out at any book store but get it, it is the best. I have been using it for about 3 years and swear by it. Bill Philips is a bodybuilder and the book is written for bodybuilders. No weird foods just simple easy everyday foods but put into the right combinations.   

Rest:

It is imperative you get plenty of "High Quality Sleep" every night and if possible a nap during the day, This is when your muscles rebuild and you make your true gains. If you find it hard to get a good night sleep try  melatonin about 20 min before bed.

The Duce Workout

This is not complicated nor is it time consuming this workout is to be split up to 6 days per week and only 1 body part per day and is to be followed in the order shown below. This routine, if done correctly should only take about 20 to 30 minutes to complete and when your done you should feel winded but the body part you worked should be "FRIED"  your Abs are to be worked every day and cardio is to be done 3 times per week on Monday, Wednesday and Friday along with tanning. The reason for tanning is not only to bronze your bod but for those of you who already tan you know for yourself it is the most peaceful and relaxing 20 minutes you can get. 

Monday:

            Biceps:

                         Barbell Curl 

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                         Preacher Curl

                                           Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                          Concentration Curl

                                           Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of chin-ups 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

Tuesday

             Chest

                     Incline Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                    Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                   Pec Deck or Flyes

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the Weights do 1 or 2 sets of tricep pull downs 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )

Wednesday

                 Lats  

                         Chin ups

                                          Set#1 & Set #2  15 Reps 

                                           Set#3 & Set#4  12 Reps  

                                           Set#5 & Set#6   8 to 10 reps 

                        Bent Over Row

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                       Lat Pull Downs

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of barbell curls 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

Thursday

         Triceps

                    Dumbell Extensions

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 5 or10 lbs on the on the dumbell and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                   Close Grip Bench Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                 French Press or Skull Crushers

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the Weights do 1 or 2 sets of leg presses 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )

           Friday

                    Shoulders

                                 Military Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Side Laterals 

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 5 or 10 lbs on the dumbells and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Front Laterals

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the bar and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

After the weights do 1 or 2 sets of Bench Presses 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .

                   Saturday

                                         You lucky basterd! you earned the day off, Sleep late, go to the beach, RELAX!  RELAX!  RELAX!

                    Sunday

                              Legs

                                    Leg Press

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Leg Extension

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                  Leg Curls

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall.  

                                Calf Raises

                                          Set#1 & Set #2  15 Reps warm-up weight very little rest between sets

                                           Set#3 & Set#4  12 Reps  Add some weight to make it working sets  (IE: add 10 lbs on the machine and do your 2 sets)

                                           Set#5 & Set#6   8 to 10 reps   Add more weight and go balls to the wall. 

Again you lucked out! No cardio, No Abs, No nothing rest up  because tomorrow you get to do it all over again.