Best Muscle Building Workouts

Routine Breakdown:

Monday: Legs + Abs + PM Cardio
ATG Squats- 4 sets of 8 reps + 1 set of heavy triple
Leg Press- 4 sets of 25 reps
Leg Extensions- 4 sets of 20 reps + 10 negatives (Dorian Yates style beyond failure)
Lying Hamstring Curls- 4 sets of 15 reps
Standing Calf Raises- 3 sets of 15 reps
Seated Calf Raises- 3 sets of 15 reps

Ab Coaster- 3 sets of 20/20/20/20 (straight/left/right/straight)
Rope Crunches- 3 sets of 20

Stationary Bike- 25 miles in 60 minutes

Tuesday: Chest
Incline BB Press- 4 sets of 8 reps
Flat BB Press- 3 sets of 10 reps
Flat DB Press- 3 sets of 6-8 reps
Standing Decline Cable Fly- 2 sets of 15 reps
Standing Straight Cable Fly- 2 sets of 15 reps
Standing Incline Cable Fly- 2 sets of 15 reps

Wednesday: Back + Biceps + Abs
Deadlift- Warmup sets then 4 sets of triples
Bent-Over BB Row- 4 sets of 6-8 reps
Lat Pullover Machine- 3 sets of 12 reps
Seated Cable Row- 3 sets of 10 reps
Lat Pulldown- 3 sets of 10 reps

Straight Bar Curl- 4 sets of 8 reps
Alternating DB Curls superset with Alternating Hammer Curls- 3 sets of 10 reps + 10 reps

Weighted Situps- 3 sets of 50
Leg Raises- 3 sets of 50

Thursday: Shoulders + Traps + Triceps + PM Cardio
One-Arm Cable Raise- 3 sets of 15 reps
Seated DB Shoulder Press- 4 sets of 8 reps
Lateral Raise- 3 sets of 15 reps
Front Raise- 3 sets of 15 reps
Rear Delt Raise- 3 sets of 15 reps

BB Shrugs- 3 sets of 15 reps
DB Shrugs- 3 sets of 15 reps

Overhead Extension- 4 sets of 8 reps
Cable Pressdown/Extension- 4 sets of 8 reps
Reverse Grip Cable Pressdown/Extension- 4 sets of 8 reps
Close-Grip Bench Press- 3 sets of 10

Stationary Bike- 25 miles in 60 minutes

Friday: ATG Squats- 4 sets of 8 reps + 1 set of heavy triple
Leg Press- 4 sets of 25 reps
Leg Extensions- 4 sets of 20 reps + 10 negatives (Dorian Yates style beyond failure)
Lying Hamstring Curls- 4 sets of 15 reps
Standing Calf Raises- 3 sets of 15 reps
Seated Calf Raises- 3 sets of 15 reps

Ab Coaster- 3 sets of 20/20/20/20 (straight/left/right/straight)
Rope Crunches- 3 sets of 20

Saturday: Chest + Arms (High Volume Day)
Incline BB Press- 4 sets of 8 reps
Flat BB Press- 3 sets of 10 reps
Flat DB Press- 3 sets of 6-8 reps
Standing Decline Cable Fly- 2 sets of 15 reps
Standing Straight Cable Fly- 2 sets of 15 reps
Standing Incline Cable Fly- 2 sets of 15 reps.

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