Starting A Workout Program, Part 2: The Routine (Add Muscle)

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Check: Have you determined your goal yet?

Now, lets get into actually developing the routine. Ok, since you've determined your goal. Use that to tweak the layout to your liking and needs. This is a 5 day split designed for gaining muscle. The next post will be for losing fat, so hang tight!


Monday: Chest
Flat bench press: 3 sets of 5 reps using your 5 RM (Rep Max, abbreviation RM will be used)
Incline bench press: 3 sets of 5 reps using your 5 RM
Pec deck machine: 3 sets of 5 reps using your 5RM
20 Pushups


Tuesday: Back
Lat pulldowns: 3 sets of 5 using your 5 RM
Seated rows: 3 sets of 5 using your 5 RM
Dumbbell rows: 3 sets of 5 using your 5 RM


Wednesday: Shoulders
Shoulder press machine: 3 sets of 5 using your 5 RM
Front raises: 3 sets of 5 using your 5 RM
Lateral Raises: 3 sets of 5 using your 5 RM


Thursday: Biceps & Triceps
Bicep curls: 3 sets of 5 using your 5 RM
Bicep row: 3 sets of 5 using your 5 RM
Tricep push downs: 3 sets of 5 using your 5 RM
Kickbacks: 3 sets of 5 using your 5 RM


Friday: Abs
Weighted crunches or sit ups: 2 sets of 15 using desired weight
Plank: 2 sets at 1 minute intervals
Side bends: 2 sets with desired weight

There you have it folks! A five day, muscle blasting split, guaranteed to make you sore. Be sure to check back real soon for the fat burning workout. Keep dedicated!