Category Archive for "Muscle Building Workouts"


Bodybuilder Phil Heath Shoulder Workout

Standing Smith Machine Military Press 2 warm-up sets of 10 to 15 reps with moderate weight 2 sets of 8-12 reps or until failure, 60 seconds rest 2 drop sets of 4 to 6 reps or until failure Machine Side…


Chest Building Workout #1 By Frank Melfa

This chest building workout appeared in the book Bodybuilding A Realistic Approach by Frank Melfa. Please support Frank Melfa and purchase his book. Chest Building Workout Bench Press Warm up – 10 reps Set 1 – 10 reps Set 2…


Bodybuilding Workout Programs And Splits By Frank Melfa

The following workout programs and splits appear in the book Bodybuilding A Realistic Approach by Frank Melfa. For more information please purchase the book. 3 Day Per Week Workouts 3 Day Per Week Bodybuilding Split Monday – Chest, Biceps and…


Massive Legs Squat Workout

This workout is an intense 8 to 12 week leg building program that focuses on the use of the barbell squat and the front squat. Use the heaviest weight possible for each listed rep range, and add weight when possible….


Frank Zane Workouts

Mr. Olympia Frank Zane used the following workout split leading up to his 1977 victory. Monday – Morning Legs and Calves. Monday – Afternoon Shoulders, Biceps, Forearms and Abs. Tuesday – Mornings Back Tuesday – Afternoon Chest, Triceps and Abs…


Arnold Schwarzenegger’s Workout And Diet Plan

This workout by Arnold Schwarzenegger was originally featured in the October, 1991 issue of Muscle Mag. Arnold Schwarzenegger Workout A – Performed on Monday, Wednesday and Friday Chest Bench press – 5 sets, 6-10 reps Flat bench flies – 5…


Pro Bodybuilder Branch Warren Workout

This is a workout provided by pro bodybuilder Branch Warren. Monday – Back * Incline T-bar rows 3 sets x 10 reps * One arm dumbbell rows 3 sets x 8 reps * Bent-over barbell rows 3 sets x 8…