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Roztoczański Park Nrodowy
Fitness Support Request Workout Routine I need a 4-day routine (45 mins per day) for mass building
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I have found that you can build a good bit of mass by actually lowering the weight and doing 8-10 reps with short rest. I would go with the following workout routine. If you could, send me what you are eating to fullbodymakeover@yahoo.com . There is a delicate balance between trying to lose fat and gain weight that is not easy to do. Diet is one of the keys. Make sure you do this workout with 10 minutes of running on at least 3 days of this workout at the end. So you can get all of this done in 45 minutes, you need to superset opposite body parts. Do each exercise 4 sets of 10 and rest needs to be shortened. If you need help or confused, feel free to contact me at the email above. Day 1 Squats Leg Press Leg Curls Leg Extension Seated Calf Raises Leg Press Calf Raises Donkey Calf Raise Day 2 Barbell Bench Press Barbell Incline Press Barbell Decline Press Dumbbell flat press Dumbbell incline press Dumbbell Flyes Day 3 Barbell Bent over row One arm dumbbell bent over row Wide grip pull ups t-Bar rows military press lateral raises Day 4 Barbell Curls Seated Dumbbell Alternate Curls Seated hammer dumbbell curls Preacher curls Triceps pulldowns e-z bar tricep extensions one arm tricep pulldowns Seated wrist curls
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