By this time in your training programme you should have completed around 24 training sessions in total and if you have been keeping to the Training Principles then you should have put on some substantial muscle by now. If your results are less than satisfactory, review the earlier posts on training, take a few days off and start again properly. If you train correctly you will reap the incredible benefits of this kind of training.
This month's routine is going to look at activating more of the muscle fibers so that we can get greater results from our workouts and also continue to increase our lean muscle mass. It is important to take the required time off between routines so that the body can recuperate holistically as mentioned here
This month we will return to a full body workout three times a week but instead of having numerous sets we're going to have fewer sets and do more reps to build up extra lean muscle mass. The routine is as follows:
1) Barbell Squats ( we should be loving these by now) 1 set of 20 reps (yes 20, and keep to the cadence)
2) Chin ups ( although this is using your body weight the cadence of our training still applies) 1 set of as many as you can muster
3) Seated Barbell Press ( you can use a Smith machine if your gym has one) 1 set of 12 reps
4) Bent over barbell rows - 1 set of 12 reps
5) Dumbbell flyes - 1 set of 12 reps
6) Upright barbell rows - 1 set of 12 reps
7) Incline dumbbell curls - 1 set of 12 reps
8) Seated french press - 1 set of 12 reps
9) Stiff legged deadlifts - 1 set of 20 (yes, and remember to keep to the cadence)
10) Crunches - 1 set of 15 reps
11) wrist curls - 1 set of 15 reps
12) Hammer curls - 1 set of 12 reps
This routine might look easy but trust me, if you do the work correctly you will be feeling every muscle in your body after you have completed this workout. Be very flexible with your warm ups, the idea is to have one working set that you can focus completely on and take to failure without having to worry about further sets. Give this routine your all and watch the growth that takes place in the next 12 sessions.
