Basic muscle mass building and fat burning workout EXAMPLE schedule. You can mix it up as you wish.

Do what you can. The goal is not to do all, but to do enough to stimulate the muscles for growth.

The last rep should always be very hard, so adjust the weight accordingly. It takes trial and error at first. Remember, muscles grow during rest, not during exercise.

  Check with your doctor first before any exercise program! Once you start seeing results, motivation comes easier and confidence goes up, not mention muscles get bigger. Rest two minutes between sets. More or less.

One set is an exercise movement done in squence. In other words doing a curl for example 12 times is one set.

A rep is one movement, for example by lifting the weight once is one rep.

3 Day Workout Routine

CHEST EXERCISE        SETS        REPS

               

Bench Press                      3         8-12

Incline Press                      3         8-12

Barbell Rows                      3         8-12

Upright Rows                      3         8-12

Squats                                  3         8-12

Stiff Legged Deadlifts          3        8-12

Lying Tricep Ext.          3        8-12

Dumbell Kickbacks          3        8-12

Barbell Curls                      3        8-12

Concentration Curls          3        8-12

4 Day Workout Program

Workout #1

Chest/Triceps

Bench Press 4 x 8

Incline Bench Press 4 x 8

Pec-Dec 4 x 10

Close-grip Bench Press 3 x 8

Tricep Pushdowns 3 x 8

Overhead DB Extensions 3 x 12-15

REST

Workout #2

Low Pulley Rows (close-grip) 3 x 8

Lat Pulldowns 3 x 8

Bent-over Rows 3 x 8

Shrugs 3 x 8

Barbell Curls 3 x 8

Dumbell Hammer Curls 3 x 8

REST

Workout #3

Squats 2 warm-up sets, 4 x 8

Leg Extensions 4 x 8-10

Leg Curls 4 x 8-10

Donkey Calf Raises 4 x 15-20

Seated DB Press 3 x 8-10

Lateral Raises 3 x 8-10

Bent-over Laterals 3 x 8-10

REST

Beginners (men or women)

choose any days of the week

Barbell Bench press or Push Ups on floor

3 sets    8 to 12 reps

Body weight dips, on dip bench or use chair.

3 sets    8 to 12 reps

Shoulders (delts)

Over head press with barbell or dumbells

Bent over rows (free weights) or cable rows (machine)

Lat Pull downs (wide grip bar machine) or body pull ups using bar.

Curls   (dumbell or barbell)

Legs

Squats or

Leg raises and Leg curls

Eat lots of protein during rest days!

Protein helps muscles grow.

Eat carbs for restoring muscles energy

All beginers build muscle rather fast within a few weeks you will see the difference.

Beginers build muscles faster then advanced.

Also, muscles eat fat to re-energize!