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Three weeks Deadlifting Cycle For Muscle Mass

                                                                  This is a simple deadlifting program for the early intermediate to intermediate lifter. It cycles through a heavy, light and moderate week and is designed to help you pack on muscle and strength. During your first cycle, base percentages off of 90% of your current one rep deadlift max. This means that if your deadlift max is 400, then starting percentages will be based off 360 pounds. Each rep you perform while using this cycle is a single. After each single you will reset. Rest as long as needed, until you feel mentally and physically recovered and ready to try the next rep. Note : I do not want you performing sloppy reps. If your form goes to heck before the time period is up, either stop deadlifting or wait a little longer until you are sure th...
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Muscles

3 Months Muscles Building Workout

                                   











3 Month Muscle Building Workout

  • Workout For: Late Beginners to Intermediate Bodybuilders
  • Workout Schedule: 4 days per week, Monday, Tuesday, Thursday and Friday
  • Primary Workout Goal: Muscle Building
  • Secondary Workout Goal: Strength Building
  • Workout Duration: 3 Months to 1 Year
  • Workout Expectations: Late beginners that push themselves can expect to gain about 1 pounds of muscle per month during the first 3 months on this workout.
  • Workout Rest: Rest no more then 2 minutes between sets. For taxing lifts such as deadlift and squats, you may rest as long as 3 to 5 minutes in between sets.






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3 Month Muscle Building Workout Notes
This muscle building workout is for late beginners to intermediate bodybuilders who wish to add muscle mass and also add strength, and need a new or different training approach.
When starting the program, use your best guess at how much weight will be appropriate for each set. Make adjustments as necessary. Make it a goal to try for more reps on every set of every workout. This is called progression of weight. When you can perform the top number of reps listed for an exercise set, add weight the next time you perform this exercise.
The fastest way to gain muscle and strength is by:
  1. Never waste a set. Always push yourself for more reps and more weight.
  2. Eat big! To gain muscle mass you must eat more then it takes to maintain your weight.
Failure to adhere to either of the 2 points listed above will result in a limiting of progress.

3 Month Muscle Building Workout Training Split

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – OFF
  • Thursday – Shoulders, Traps and Forearms
  • Friday – Quads, Hamstrings and Calves
  • Saturday – OFF
  • Sunday – OFF

Chest and Triceps Workout

  • Bench Press – 3 sets of 6-10 reps
  • Incline Bench Press – 3 sets of 6-10 reps
  • Weighted Dips – 3 sets of 6-10 reps
  • Dumbbell Flyes – 2 sets of 8 to 15 reps
  • Dumbbell Pullovers – 2 sets of 6 to 12 reps
  • Standing Tricep Cable Pushdowns – 4 sets of 6 to 12 reps
  • Seated Two Arm Dumbbell Extension – 3 sets of 6 to 10 reps

Back and Biceps Workout

  • Deadlifts – 4 sets of 5 to 10 reps
  • Pull ups/Weighted Pull Ups – 3 sets of 6 to 15 reps
  • Dumbbell Rows – 3 sets of 6 to 15 reps
  • Seated Cable Rows – 3 sets of 6 to 12 reps
  • Barbell Curls – 4 sets of 6 to 12 reps
  • Concentration Curls – 3 sets of  8 to 15 reps

Shoulders, Traps and Forearms Workout

  • Military Press – 4 sets of 6 to 12 reps
  • Seated Arnold Press – 3 sets of 6 to 12 reps
  • Power Side Laterals – 3 sets of 8 to 15 reps
  • Reverse laterals – 3 sets of 8 to 15 reps
  • Power Shrugs – 3 sets of 5 to 10 reps
  • Wrist  Curl Over Bench – 2 sets of 10 to 20 reps
  • Static Barbell Hold – 2 sets for maximum time

Quads, Hamstrings and Calves

  • Squats – 4 sets of 6 to 15 reps
  • Leg Extensions – 3 sets of 8 to 20 reps
  • Leg Curls – 3 sets of 8 to 15 reps
  • Romanian Deadlifts – 3 sets of 6 to 12 reps
  • Seated or Standing Calf Raises – 4 sets of 6 to 20 reps

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