Muscle Building Workouts
Hello guys, welcome back our blog. I hope you all fit and fine. and those people are not fit and fine and want to fit and muscular. then this blog is for those persons. this blog is for that person who wants to become muscular and fit and the result is seen day by day. one single day you see the result in your body. And also you transform unfit to fit in 60 days. If you want a muscular body then follow this blog and I will make sure you see better results in your body. let's start...!!!
Let's Start our 8-week Program for Muscle Building
1-WEEK
(1-STEP)
DIET
- KITO DIET
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
- PROTEINS
Eggs
Almonds.
Chicken Breast.
Oats.
Cottage Cheese.
Greek Yogurt.
Milk.
Broccoli.
Eggs
Almonds.
Chicken Breast.
Oats.
Cottage Cheese.
Greek Yogurt.
Milk.
Broccoli.
- FATS
Avocado.
Chia seeds.
Dark chocolate.
Eggs.
Fatty fish.
Flaxseeds.Nuts.
Nut and seed butter.
- CARBS
Dairy. Milk, yogurt, and ice cream.Fruit.
Whole fruit and fruit juice.
Grains.
Bread, rice, crackers, and cereal.
Legumes.
Beans and other plant-based proteins.
Starchy Vegetables.
Potatoes and corn.Sugary Sweets. Limit these!
- DIRECT SOURCE OF ZERO CARBS
lean meats, such as sirloin, chicken breast, or pork.fish.eggs.leafy green vegetables.cauliflower and broccoli.nuts and seeds, including nut butter.oils, such as coconut oil, olive oil, and rapeseed oil.some fruit, such as apples, blueberries, and strawberries.
Dairy. Milk, yogurt, and ice cream.Fruit.
Whole fruit and fruit juice.
Grains.
Bread, rice, crackers, and cereal.
Legumes.
Beans and other plant-based proteins.
Starchy Vegetables.
Potatoes and corn.Sugary Sweets. Limit these!
(STEP-2)
- DEPLETION WORKOUT FOR ONE WEEK
- 1-WEEK SCHEDULE
MONDAY: BACK AND TRAP
TUESDAY : CHEST AND BICEPS
WEDNESDAY: LEG
THURSDAY: SHOULDER AND TRICEPS
FRIDAY: REST
SATURDAY: REST
SUNDAY: REST
2-8WEEK
(3-STEP)
MONDAY: BACK AND TRAP
TUESDAY : CHEST AND BICEPS
WEDNESDAY: LEG
THURSDAY: SHOULDER AND TRICEPS
FRIDAY: REST
SATURDAY: REST
SUNDAY: REST
2-8WEEK
DIET
MONDAY: PRO+CARRBS+FATS+VEGGIES
TUESDAY: PRO+CARBS+FATS+VEDDIES
WEDNESDAY: ZERO CARBS(PRO/FAT/VEGGIES)
THURSDAY: PRO+CARRBS+FATS+VEGGIES
FRIDAY: PRO+CARRBS+FATS+VEGGIES
SATURDAY: PRO+CARRBS+FATS+VEGGIES
SUNDAY: ZERO CARBS(PRO/FAT/VEGGIES)
- 2-8 WEEK SCHEDULE
MONDAY: BACK+TRAPS+ABS
TUESDAY: CHEST+BICEPS
WEDNESDAY: REST
THURSDAY: LEGS
FRIDAY: DELTS+TRICEPS
SATURDAY: ABS+CALVES
SUNDAY: REST
DAY-1
BACK/TRAP
- BACK
EX. NO1:
REVERSE GRIP PULL UPS
3 SETS
2 WARM SETS
EX. NO.2:
PULL DOWN
3 SETS (12,10,8)
0 WARM UP SET
EX.NO3:
BARBELL ROWS
3 SETS (10,8,6)
1 WARMUP SET
EX. NO.2:
PULL DOWN
3 SETS (12,10,8)
0 WARM UP SET
EX.NO3:
BARBELL ROWS
3 SETS (10,8,6)
1 WARMUP SET
EX. NO4:
ROPE PULLOVERS
3 SETS (10,10,8)
0 WARMUP SET
- TRAPS
EX. NO4:
ROPE PULLOVERS
3 SETS (10,10,8)
0 WARMUP SET
- TRAPS
EX. NO.1
BEHIND THE NECK SHRUGS
4 SETS(15,10,10,8)
0 WARMUP SET
DAY-2
CHEST/BI'S
- CHEST
EX1
INCLINE BENCH PRESS
3SETS(12,10,8)
0 WARMUP SETS
EX. NO2
FLAT BENCH PRESS
3 SETS
10,10,8
0 WARMUP SETS
EX. NO2
3 SETS
10,10,8
0 WARMUP SETS
EX3
DECLINE BENCH PRESS
3 SETS
10,10,8
0 WARMUP SETS
EX4
MACHINE/DB FLY
3 SETS
10,10,8
0 WARMUP SETS
BI'S
EX01
BB CURLS
3 SETS
10,10,8
2 WARMUP SETS
EX 02
INCLINE DB CRUL
3 SETS
10,10,8
0 WARMUP SETS
EX3
PREACHER CURL
2SETS
10,8
0 WARMUP SETS
EX3
DECLINE BENCH PRESS
3 SETS
10,10,8
0 WARMUP SETS
EX4
MACHINE/DB FLY
3 SETS
10,10,8
0 WARMUP SETS
BI'S
EX01
BB CURLS
3 SETS
10,10,8
2 WARMUP SETS
EX 02
INCLINE DB CRUL
3 SETS
10,10,8
0 WARMUP SETS
EX3
PREACHER CURL
2SETS
10,8
0 WARMUP SETS
PREACHER CURL
2SETS
10,8
0 WARMUP SETS
DAY4
-
LEGS
EX.NO.1
SQUATS
3 SETS
0,8,6
WARMUP SETS
EX2
LEG PRESS
3 SETS
10,10,8
1 WARMUP SETS
EX3
LEG EXTENSION
3 SETS
12,12,10
1 WARMUP SET
EX4
LEG CURLS
3 SETS
12,12,10
1 WARMUP SETS
EX5
STIFF LEG DEADLIFT
3 SETS
10,8,6
1 WARMUP SETS
SQUATS
3 SETS
0,8,6
WARMUP SETS
EX2
LEG PRESS
3 SETS
10,10,8
1 WARMUP SETS
EX3
LEG EXTENSION
3 SETS
12,12,10
1 WARMUP SET
EX4
LEG CURLS
3 SETS
12,12,10
1 WARMUP SETS
EX5
STIFF LEG DEADLIFT
3 SETS
10,8,6
1 WARMUP SETS
DAY5
DELTS/TRI'S
- DELTS
EX1
MACHINE/SMITH PRESS
3 SETS
10,8,8
2 WARMUP SETS
EX02
DB SIDE LATEBALS
3 SETS
10,10,8
0 WARMUP SETS
EX3
REAR DELTS
10,10,8
0 WARMUP SETS
- TRI'S
EX1
V HANDLE PRESS DOWN
12,10,10
2 WARMUP SETS
EX2
REVERSE GRIP PRESS DOWN
12,10,10
0 WARMUP SETS
EX3
SKULL CRUSHER
10,10,8
1 WARMUP SETS
EX4
BEHIND THE NECK EXTENSION
10,10,8
EX1
MACHINE/SMITH PRESS
3 SETS
10,8,8
2 WARMUP SETS
EX02
DB SIDE LATEBALS
3 SETS
10,10,8
0 WARMUP SETS
EX3
REAR DELTS
10,10,8
0 WARMUP SETS
- TRI'S
EX1
V HANDLE PRESS DOWN
12,10,10
2 WARMUP SETS
EX2
REVERSE GRIP PRESS DOWN
12,10,10
0 WARMUP SETS
EX3
SKULL CRUSHER
10,10,8
1 WARMUP SETS
EX4
BEHIND THE NECK EXTENSION
10,10,8
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