Set Build Muscle
Set Build Muscle
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Work out schedule designed to build muscle quickly?
I need a work out schedule that is designed to build muscle quickly. I'm a high school student with only about 1 1/2 hours a day to use for working out, so I'm not looking for a 5 hour a day program. I just need a schedule that will make my muscles build fast. I have a traditional weight set with a bench that allows you to do leg lifts and leg curls. Any ideas? What schedule do you follow? Does it work?
I'm a student too, i'm16 I weigh around 140 lbs.
my program substitutes from one day i work upper body, next is lower body and so on.
for each exercise do 2 sets of 8-12 reps, first set being lighter, and this is crucial; the second set heavier.
first i warmup with skipping, intervals of 5 minutes, 3 minutes, then 2 minutes.
next i stretch out my body from the head down.
then i hit the weights.
Upper Body
I usually do 2 sets, each set I use the weight which i will fail at 8-12 reps.
starting with:
1) bench press (chest), 2 sets of 8-12 reps.
2) next you can do military press (shoulders)
3) also use the bar and do some bicep curls (biceps)
4) don't put too much weight on this one, Head Cavers (triceps) i usually do it with around 40-50 lbs thats it.
5)Also if you have time left you can do sit-ups/crunches for the abs.
Lower Body
with lower body make sure you stretch your quads and glutes well.
with the limited gym equipment, I would start with
1) squats with your bar (quads+glutes). 2 sets of 8-12 reps.
2) if you have a few dumbells like 15-30 lbs each, do lunges (great excercise for quads)
3) Hamstring curls, you called em leg curls i think. Where you lie on your stomach, and curl your legs up (works the hammies)
4) Leg extension (works the quads and your knees)
after an exercise you can always jog to cool down, or throw in some crunches/ situps for the ladies ;P
hope i helped this is what i used for 6 months and i'm alot stronger than when i started.