Build Muscle Book V1

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CHOOSE YOUR INTENSITY

WORKOUTS

EXERCISE PROGRAMME GUIDELINES

Before commencing any exercise programme, it is highly recommended that you visit your doctor and get medical clearance to exercise, especially if you have any risk factors. Risk factors include:

• Family History: Any heart related disease of a direct family member. • Cigarette smoking • High Blood Pressure • High Cholesterol • High Blood Glucose Levels • Obesity i.e. Body Mass Index (BMI) > 30kg.m2 • Sedentary Lifestyle

Please take note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises.

Supersetting – Perform one set of each exercise in the superset, followed by the second set of each exercise in the superset; repeat again if doing three sets and so on. Doing your strength training this way, allows you to maximise your workout time and burn more calories as you will be resting less. There should be no recovery between exercises within a superset; you can rest for 2-4 minutes between supersets.

RPE (rate of perceived exertion) – use this as a guideline for intensity. Starting Weight more than 12 reps on first set. It’s too light.

DEFINITIONS

RPE

6-7 EASY Breathing easily and ableto talk.

60-70%

DESCRIPTION EXPLANATION %HR

7-8 MODERATE Only able to speak a fewwords at a time due toheavier breathing.

70-80%

8-9 HARD Unable to talk andbreathing hard.

80-90%

HIGHB UIL D M

US

CL

ESESSION ONE

EXERCISE DESCRIPTION

SUPERSET ONE

CHEST & TRICEPS

DUMBBELL CHESTPRESS

REPEAT BELOW EXERCISES 4 TIMES

REPS15, 10, 8, 6

EQUIPMENTBench,Dumbbells

MUSCLE GROUPChest & Triceps

WEEKLY PLANNER

DAY 1

CHEST

& TRI

WE

EK

1 RESTBACK

& BICEPS

CHEST

& TRIREST REST

LEGS &

SHOULDERS

DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BACK

& BICEPS

WE

EK

2 RESTLEGS &

SHOULDERS

BACK

& BICEPSREST REST

CHEST

& TRI

LEGS &

SHOULDERS

WE

EK

3 RESTCHEST

& TRI

LEGS &

SHOULDERSREST REST

BACK

& BICEPS

CHEST

& TRI

WE

EK

4 RESTBACK

& BICEPS

CHEST

& TRIREST REST

LEGS &

SHOULDERS

BACK

& BICEPS

WE

EK

5 RESTLEGS &

SHOULDERS

BACK

& BICEPSREST REST

CHEST

& TRI

LEGS &

SHOULDERS

WE

EK

6 RESTCHEST

& TRI

LEGS &

SHOULDERSREST REST

BACK

& BICEPS

Dumbbell chest press lying on your back holding dumbbells - start withdumbbells over the top of the chest with straight arms with the endsof dumbbells touching then bend elbows the bring dumbbells eitherside of the chest, as you bring dumbbells down rotate dumbbells tobe length ways.


Tricep kick backs with 1 hand on bench and 1 knee on bench -maintain flat strong back as you extend arm and straighten elbow.TRICEP KICK BACKS

WITH DUMBBELLS

REPS15, 12, 10, 8


MUSCLE GROUPTriceps

Start with boths hands on the step 1 extra hand space wider than normaland feet the same distance apart. Then drop into a press up.Feel increased stretch in chest.

INCLINED PRESS UPSWITH HANDS ON STEP -WIDE GRIP

REPS10, 10, 10, 10

EQUIPMENTStep


STEP

ONE

STEP

TWO


SUPERSET TWO

INCLINE CHEST FLIESWITH CABLES AT CABLE ROSS OVER MACHINE


REPS15, 10, 8, 6

EQUIPMENTCable Machine

MUSCLE GROUPChest

Kneel with 1 knee on bench and extend elbow to straight armholding dumbbell.TRICEP SKULL

CRUSHERS

REPS15, 10, 8, 6


MUSCLE GROUPTriceps

Place feet in TRX handles - Hands placed on the floor in normalpress up position - focus on core and keeping hips up as yourperform press-ups with increased core work.

TRX PRESS -UPS

REPS10, 10, 10, 10

EQUIPMENTTRX

MUSCLE GROUPChest, Triceps & Core

STEP

ONE

STEP

TWO

Standing with feet staggered in a lunge positon lean forward slightly,start with hands together in front of chest, and slight bend in elbows,slowly open arms up maintaining slight bend in elbows then squeezechest together.

STEP

ONE

STEP

TWO


SUPERSET THREE

PECKDECK


REPS15, 10, 8, 6

EQUIPMENTPeck DeckMachine

MUSCLE GROUPChest

Place hands on step, feet on physio ball, focus on bending arms at theelbow and then straighten to strengthen triceps, focus on keepingbody and ball as still as possible.

TRICEPDIPS

REPS10, 10, 10, 10

EQUIPMENTStep

MUSCLE GROUPTriceps

Start with boths hands on the step shoulder width apart and feet thesame distance apart. Then drop into a press up as you do so try andkeep elbows as close to your body as possible to work triceps.

INCLINED PRESS UPS WITHHANDS ON STEP WITHNARROW GRIP

REPS10, 10, 10, 10

EQUIPMENTStep


STEP

ONE

STEP

TWO


SUPERSET ONE

BACK & BICEPS

TRX squat and row - start in standing position holding TRX handlesin both hands and arms bent at elbow in row position, as you pushyour bum back and drop into squat position slowly lengthen arms,once down in squat position pull yourslef back up to starting position.

TRX SQUATAND ROW


REPS15, 12, 10, 8

EQUIPMENTTRX

MUSCLE GROUPPosterior Deltoids,Trapezius & Rhomboids,Quadriceps

Side plank with elbow on a box or step - keep body straight and stillas possible as you lift non weight bearing arm up towards the ceiling.

REPS15, 12, 10, 8

EQUIPMENTDumbbells &Step

MUSCLE GROUPPosterior Deltoids &Supraspinatus, Teres Minor& Infraspinatus Obliques

SIDEPLANK

STEP

ONE

STEP

TWO


SUPERSET TWO

RENEGADE ROWSWITH KETTLEBELLS


REPS12, 10, 10, 8

EQUIPMENTKettlebells

MUSCLE GROUPPosterior Deltoids, Trapezius& Rhomboids, Biceps& Core

STEP

ONE

STEP

TWO

TRX standing bicep curls - start by holding both handles with palms ofthe hands facing the ceiling, maintain strong straight posture as youlean back and straighten elbows, keep core engaged as you bend elbowas use biceps to pull back upto standing position.

TRX STANDINGBICEP CURLS

REPS15, 12, 10, 8

EQUIPMENTDumbbells

MUSCLE GROUPPosterior Deltoids, Trapezius& Rhomboids

Standing bicep curls with a twist, keep slight bend in kneesand stand tall without arching in the back.STANDING BICEP

CURLS WITH A TWIST

REPS15, 12, 10, 8

EQUIPMENTDumbbells

MUSCLE GROUPBiceps

Start in push up position with hands holding kettlebells and placedslightly narrower than shoulder width apart, have a slight bend inknees and strong straight back, push through 1 arm as you lift androw 1 kettlebell, bring back to starting position then alternate.

STEP

ONE

STEP

TWO


SUPERSET THREE

PULL UPS -JUMP AND PULL


REPS10, 10, 10, 10

EQUIPMENTPull Up Bar

MUSCLE GROUPLatissimus Dorsi,Biceps

Standing bicep curls holding kettlebells - control speed of movementto ensure kettlebells are not swing out of control, maintain postureas you perform movement.

STANDING BICEP CURLSWITH KETTLEBELLS

REPS15, 12, 10, 8


MUSCLE GROUPBiceps

Standing at cable machine in lunge position - place left foot in frontand hold cable with right arm - keep body still when performing therow movement with the arm.

STANDINGCABLE ROW

REPS15, 12, 10, 8


MUSCLE GROUPTrapezius, Rhomboids,Posterior Deltoids

STEP

ONE

STEP

TWO

Start o� on the floor and jump and hold bar and pull then slowlyrelease down and drop to floor and repeat 10x.


Standing bicep curls with straight bar at cable machine, have a sightbend in knees and keep strong tall posture as you curl.

STANDING BICEP CURLSWITH STRAIGHT BAR ATCABLE MACHINE

REPS15, 12, 10, 8


MUSCLE GROUPBiceps


SUPERSET ONE

LEGS & SHOULDERS

DOUBLE LEG DEADLIFTSWITH OLYMPIC BAR


REPS15, 10, 10, 8

EQUIPMENTSquat Rack &Olympic Bar

MUSCLE GROUPBack, Hamstrings & Glutes

REPS15, 12, 10, 8

EQUIPMENTSquat Rack &Olympic Bar

MUSCLE GROUPBack, Hamstrings & Glutes

DOUBLE LEG SQUATSWITH OLYMPIC BAR

Stand with feet slightly wider than shoulder width apart, holdingkettlebells up next to ears with elbows bent and tucked in at yourside, squat down maintaining strong straight back and you drive uppush kettlebell above head in a shoulder press movement, thekettlebell should be resting on outside of forearm.

KETTLEBELLTHRUSTERS

REPS15, 12, 10, 8


MUSCLE GROUPQuadriceps, Hamstrings& glutes & Deltoids

STEP

ONE

STEP

TWO


SUPERSET ONE

LEGS & SHOULDERS

KETTLE BELLSWINGS


REPS15, 12, 10, 8

EQUIPMENTKettlebell

MUSCLE GROUPQuadriceps

REPS15, 10, 10, 8

EQUIPMENTKettlebell

MUSCLE GROUPQuadriceps, Glutes ,Hamstrings, Shoulders

KETTLEBELLCLEANS

Standing with feet together, as you start movement step back with1 foot into lunge position, as you stabilize rotate torso away fromback leg, hold 5-10kg weight plate in hands.

BACKWARD LUNGEWITH ROTATION

REPS15, 10, 10, 8

EQUIPMENTWeight Plate

MUSCLE GROUPQuadriceps, Glutes, Hamstrings, Obliques

STEP

ONE

STEP

TWO

Stand with feet slightly wider than shoulder width apart, slight bendin knees and strong straight back, bow and let kettlebell swingthrough legs and use glutes to help swing kettle up to shoulder height.

Start with placing kettlebell between your feet, as you bend down tograb the kettlebell, push your bum back and maintain strong straightback, clean the kettlebell to your shoulders, drive hips forward as youpull and raise kettlebell towards shoulders, your wrist should rotateas you perform movement.

STEP

ONE

STEP

TWO


SUPERSET TWO

LEGPRESS


REPS15, 12, 10, 8

EQUIPMENTLeg Press

MUSCLE GROUPQuadriceps, Hamstrings & Glutes

Leg press single leg - sit tall and straight - pull 1 knee up o� machinewhile performing 1 leg at a time - focus on line of the knee and focuson pushing through the heel. The swop legs after finishing set on leg.

LEGPRESS

REPS15, 12, 10, 8

EQUIPMENTLeg Press

MUSCLE GROUPQuadriceps, Hamstrings& Glutes

Leg press double leg.

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Build Muscle Book V1