Category : Workouts

Muscle Building Workouts

Evan Centopani Tricep Workout

evan-centopani (28)

Evan Centopani trains triceps and biceps on the same day.

  • Tricep Push Downs – 4 sets x 8-12 reps supersetted with…
  • Lying Tricep Extensions – 4 sets x 8-12 reps
  • One Arm Dumbbell Extensions – 4 sets x 8-12 reps supersetted
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Strength Building Workouts

The 8/30 Workout System For Squat Strength

Arnold Schwarzenegger Squatting

This workout system is designed to help you improve your squat strength. You will be squatting 8 times during a 30 day cycle, alternating between heavy, light and medium training days using the following 15 day pattern:

  • Day 1 – Squats:
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Muscle Building Workouts

Animal Pak Fullbody Training Routine

full body workouts

Perform this workout on Monday, Wednesday and Friday.

CYCLE: 3 Days Per Week
LEVEL: Novice To Intermediate
GOAL: Introduction To Bodybuilding

Animal Pak Fullbody Training Routine

Legs

  • Leg Presses: 3 Sets x 12 Reps
  • Leg Curls: 2 Sets x 12 Reps
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Muscle Building Workouts

FST-7 Five Day Training Split By Hany Rambod

bodybuilder-jay-cutler

FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.

FST-7 Five Day Training Split by Hany Rambod

  • Day
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Muscle Building Workouts

Bodybuilder Phil Heath Shoulder Workout

phil-heath-mr-olympia01

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 Lateral Raise

  • 3 sets of 10 to 12 reps or until failure,
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Strength Building Workouts

John Christy 5 3 1 Strength Building Workout

curls

For more information on strength coach John Christy, please visit the John Christy appreciation thread. Also, check out his book: Real Muscle, Real Strength.

2 Day Per Week 5 3 1 Program

(Only work sets are listed)

Workout A

  • Crunch: 1×5
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Strength Building Workouts

McCullough 14 Week Powerlifting Cycle

franco

This 14 week powerlifting cycle by Tom McCullough is taken from the article How To Design Your Workouts.

  • Week 1 – 70% x 2 sets of 10 repetitions
  • Week 2 – 70% x 2 sets of 10 repetitions
  • Week 3 – 73% x 2 sets of 8 repetitions
  • Week 4 –
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