Muscle Building Workout Plan
Working out is not an easy task to do. Many people plan but fail to make a habit out of it. But most of all, the hardest part is to gain muscles. The body of every person differs and the kind of exercise and the diet they may need also differs. However, there a lot of common exercises or diets that one can follow to achieve the required muscle building and body that they need. Pull-ups exercise, a healthy diet, and triceps dip play a vital role in having a well-toned body.
From your diet to exercises, this article covers a bit of everything you need to know about muscle building and workout plans.
Muscle workout plan
Workout of the body can be divided into four major parts :
- Upper Body A
- Lower Body A
- Upper Body B
- Lower Body B
These parts also suggest the way that you should follow in your workout plan. Starting from the upper body Aand ending on lower body B.
The muscle-building routine is basically divided into the four categories mentioned above to adjust your body with the pain and adjust the muscles. The simple workout plan that you can start right off, whether you are a beginner, intermediate or a professional gym trainer, is :
- Upper Body A
- Bench Press
Three laps of 6 – 8 reps
Rest of 2 – 3 minutes in between
- Rows
Three sets of 6-8 reps.
Rest of 2 – 3 minutes - Incline Dumbbell Press
Three sets of 8-10 reps.
Rest of 1-2 minutes - Lateral Pull-Downs
Three sets of 8-10 reps.
Rest of 1-2 minutes - Lateral Raises
Two sets of 10-15 reps.
Rest of 1 minute - Triceps Push-downs
Three sets of 10-12 reps.
Rest of 1 minute - Dumbbell Curls
Two sets of 12-15 reps.
Rest of 1 minute - Lower Body A
Romanian Dead-lifts
- Three sets of 6-8 reps.
Rest of 2-3 minutes - Leg Press
Three sets of 10-12 reps.
Rest of 1-2 minutes - Seated Leg Curls
Three sets of 8-10 reps.
Rest of 1-2 minutes
-
Standing Calf Raises
Four sets of 6-8 reps.
Rest of 1-2 minutes
-
Abs
Six sets of 8-15 reps.
Rest of 1 minute
- Upper Body B
- Pull-Ups
Three sets of 6-8 reps.
Rest of 2-3 minutes
- Barbell Shoulder Press
Three sets of 6-8 reps.
Rest of 2-3 minutes
3. Seated Cable Row
Three sets of 8-10 reps.
Rest of 1-2 minutes
- Dumbbell Bench Press
Three sets of 8-10 reps.
Rest of 1-2 minutes
- Dumbbell Flyers
Two sets of 10-15 reps.
Rest of 1 minute
-
Barbell Curls
Three sets of 10-12 reps.
Rest of 1 minute
- Skull Crushers
Two sets of 12-15 reps.
Rest of 1 minute - Lower Body B
- Squats
Three sets of 6-8 reps.
Rest of 1-2 minutes
- Split Squats
Three sets of 8-10 reps.
Rest of 1-2 minutes
-
Lying Leg Curls
Three sets of 10-12 reps.
Rest of 1-2 minutes
- Seated Calf Raises
Four sets of 10-15 reps.
Rest of 1-2 minutes
- Abs
Four sets of 8-15 reps.
Rest of 1-2 minutes
All these exercises are mentioned in the right pattern to maintain the balance between the opposite movements of your body. Although wrongly done exercises can result in injuries.
To avoid these injuries, there is a need for a set pattern which you can carry in your everyday workout routine. You can also consult your gym trainer or a dietitian about mentioning the required amount of exercise according to your body, sex, weight, etc.
Apart from all this, there is also a basic guide to muscle building that helps you in your workout plan.
Heavy Weights muscle workout
The lifting of heavyweights leads to the damage of your muscle fibers thus enforcing their growth.
Basic heavyweights exercises and their benefits include :
-
Pull up exercises
The Pull-ups exercise concerns your back and your biceps. These exercises have many types: rings, bars, vest, ankle weight, and power rank.
Benefits of pull-ups exercises include:
- They can be done anywhere
- Increase body strength
- Have many variations
- Increase intensity
- Helps in weight loss and excess fat
-
Seated Rows exercises
The seated row exercise is a classic exercise done mainly to improve muscle quality.
