Training
There are endless amounts of articles on training which claim to give you 'killer biceps' and tell you how to 'add slabs of muscle' onto your pecs in just a couple of months. Unfortunately articles like this don't always live up to their claims.
Finding training routines that give the results you are striving for are hard to find.
Building muscle is a very gradual process and having the right knowledge is a key factor. That is why the team at Instant Nutrition have worked hard to create a routine that has been proven to give good results.
Try following the routine below and remember to adjust it according to how your body responds to it.
Free sample training programme
Day 1
- Back
- 4 x 8 Bent over barbell rows
- 4 x 8 Lat pull downs
- 4 x 8 Chins
- 4 x 8 Barbell shrugs
- Calves
- 4 x 8 Seated calve raises
Day 2
- Shoulders
- 4 x 8 Dumbbell press
- 3 x 8 Barbell front press
- 3 x 8 Lateral raises
- Legs
- 4 x 8 Squats
- 4 x 8 Leg extensions
- 4 x 8 Leg bicep curl
Day 3
- Chest
- 4 x 8 Flat bench press
- 3 x 8 Incline bench press
- 2 x 8 flyes
- 2 x 8 pec dec
Day 4
- Biceps
- 3 x 8 Barbell curls
- 3 x 8 dumbbell curls
- 2 x 8 Dumbbell preacher curls
- Triceps
- 4 x 8 Lying tricep extensions
- 3 x 8 Tricep push downs
- 3 x 8 Tricep dips
Further advice
Keep a mental note on the body parts that are falling behind and try out different exercises.
It is also a good idea to experiment with mixing up your body part routine.
For example:
- Instead of doing:
- 4 sets of flat bench press
- 3 sets of incline press
- 3 sets of flyes
- Try doing:
- 1 set of flat bench Immediately followed by
- 1 set of flyes
This is called super setting and equals one set.
Only increase the weight on an exercise when you start to exceed more than 6 repetitions on the last set of each exercise and always execute each rep with good form.
As we all know, training with weights isnt the only factor we need, to build the perfect body nutrition and rest also fits into the equation.
