Example Workout Routines

My workout partner and myself typically perform 4 - 5 exercises per body part, for example on Bicep, Back & forearm day we normally perform 4 or 5 different biceps exercises followed by 4 or 5 different back exercises then finish off with 4 or 5 forearm workouts. We typically aim for between 15 – 20 sets in a complete workout.

Because we are aiming to increase overall muscle mass we perform 3 - 4 sets of 10 –15 repetitions with 60% - 75% our one rep maximim weight for each exercise. So for example on a standing bicep curl we take our 1 rep max weight (the weight you can perform 1 repetition with good form) so lets say 100 lbs. so we would aim for 8-12 reps of 60lbs – 75lbs. By the time we get to the 10th repetition we should be tired but have enough energy to reach the 15th rep, if we regularly make it past 15 repetitions its time to increase the weight. If we find we cannot manage 10 repetitions with good form we need to reduce the weight.

If you are aiming for muscle definition compared to muscle mass, then the best formula you can follow is lighter weight and more reps, for example 30% - 50% of your one rep maximum with 15 – 25 repetitions.

Okay so here are some pre & post workout tips:

• 30 – 60 minutes before working out eat some slow releasing carbohydrate food such as grapes or a pear. This will help give you an added boost of energy throughout your workout, and because the carbohydrate is slow releasing it will give you a more continues energy supply to the end of your workout.


• Drink plenty of water throughout your workout and throughout the day (small sips of water between each exercise will stop you feeling bloated)


• After your workout, your body will be craving energy (food), a good source of energy is carbohydrate & protein. A Good example would be potatoes with turkey & green beans and a Whey protein drink taken with the meal.


• Don’t stay up to late on the night of your workout, remember your body needs rest to recover & build muscle. On the days when you workout make sure you are in bed early and especially go to bed if you feel tired.


• Drink water before you go to bed that night. Your body looses a lot of water when you sleep so make sure to top it up before you go to bed.


• Eat something small before you go to bed, such as whey protein drink or better yet, cottage cheese


• Get plenty of rest (especially if you are trying to build muscle mass) one of the most overlooked factors of bodybuilding or weight lifting is rest, make sue you have at least one day of rest between workouts, give your body enough time to regenerate, if you still feel tired take another day off.

Okay now that you have the basics here are some example workout plans:

Example Workout Plan 1 >>

• Day 1 – Chest, Triceps & Abdominals
• Day 2 - Back, Biceps, Forearms & Abdominals
• Day 3 – Legs, Shoulders, Traps & Abdominals