4 Day Workout
1-legged squat superset with weighted jumping lunges 3x 10 3x 12
Heavy machine row, pronate grip, 12, 10, dropset 3 of 8 reps Dumbell
Trigger NEW muscle growth this week by following this training split as directed!
Goal for reps: 8-10 per set
Drop sets will look like this: 1st set 8-10 reps, drop weight, 2nd set 6-8 reps, drop weight, 3rd set, finish with 6-8 reps)
Sets: 1-2 warmup sets follwed by 3 working sets on supersets, and 1-2 warmup sets and 3 dropsets on the final exercise.
Each exercise pairing is a superset and a single exercise denotes a dropset. Dropsets are to be excruciatingly close to or past failure
BACK it up!
What’s sexier then a muscular back? Nothing (at least I don’t think so)! Here is a “giant set” back workout that will give you lean gains, and accentuate detail. As always, make sure to take your serving of Muscle Xplode before you train, and GlutaMuscle +Muscle Whey after your workout!
Do this circuit 5 times, going heavier in weight each time (and down in reps, if necessary). Do not rest until you get to the end of the circuit. Rest 1 minute between circuits, then restart. You will get a great pump from this! I did!
Deadlifts: 12 reps
We all love a nice set of glutes! Not everyone is born with a J-LO booty, so for those of you who want to kick up those glutes a bit, here are some great workout for them!! As always, finish with some cardio so you can see the fruit of your labor, take your recovery mix, and my favorite, Iso Muscle!
Plie (Sumo) Squats
Super Set – 20 Pop squats
Super Set – 20 Pop squats
For a “girl” (I know, I know I had to say it!) my biceps are often commented on. I am asked what kind of special workouts I do for them, and there is really nothing special to it! I found that working them twice a week along with a larger muscle group was very beneficial. Do these bicep routines twice a week. Start with a warm up set, then depending on the size you are trying to achieve, pick the weight that is best for you!
Since I run in to time issues daily, as those of you who follow my blog know, I like to pair up biceps or triceps with a larger muscle group. For instance yesterday I did back and triceps. For someone who has more time to spend at the gym, I would do just arms on a given day!
Always remember to take your Muscle Xplode, pre workout, and GlutaMuscle post workout with your favorite MN protein variety!
Happy bicep building!
Make sure to use Muscle Xplode, or CreaMuscle pre-workout, and your favorite Muscle Nutrition Whey Protein, as well as GlutaMuscle to ensure proper recovery and induce muscle growth!
Your legs have very strong muscles. No matter which leg workout routine you choose, you’ll find that you can lift heavier weights during your leg workouts than with other routines. Not only that, but you’ll often find that you can make bigger and quicker gains with your leg workouts than you can with other muscle groups. For example, when you consistently train your legs, you might find that you’re increasing your weights on a weekly basis, and you’ll really notice your legs taking shape!
If you apply the following leg workout routine, and pair with Muscle Nutrition’s GlutaMuscle, for recovery, expect huge gains. The key is to use good form, keep your protein intake high, and not to over train your muscles. You need to let your muscles rest in between workouts. Give them 3 or 4 days to rest before training them again. Follow up each workout with your favorite MN protein, and your legs will never be the same!
One of my favorite leg workouts consists of the following exercises:
Every one or two months, I replace one of the above exercises with one of the following: