Tag Archives: Muscle Building Workout

Muscle Building Workouts

Bodybuilding Workout Programs And Splits By Frank Melfa

frank-melfa-bodybuilding-splits

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,
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Muscle Building Workouts

Massive Legs Squat Workout

massive-legs-squats-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.

Progression of weight is the… Read more

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Celebrity Workouts Muscle Building Workouts

Frank Zane Workouts

frank-zane

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 –… Read more

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Celebrity Workouts Muscle Building Workouts

Arnold Schwarzenegger’s Workout And Diet Plan

arnold-schwarzenegger

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
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Muscle Building Workouts

Pro Bodybuilder Branch Warren Workout

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 reps
* Lat pull downs 3 sets x 15 reps
* Seated upright row… Read more

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Muscle Building Workouts

The Super Chest Workout

super-chest-workout

It’s chest day. You and your training partner want to change things up a little bit from your normal chest workout. You know, the normal bench press, move on to several sets at incline, then maybe some dumbbell flyes, and finish them off… Read more

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Muscle Building Workouts

Pro Bodybuilder Phil Heath Workout

phil-heath-workout

These are example workouts provided by pro bodybuilder and MuscleTech sponsored athlete Phil Heath.

Chest

* Incline Bench Press 4 X 10
* Flat Bench Press 4 X 10
* Decline Bench Press 4 X 10
* Flat Dumbell Flyes 4 X 10

Back

* Pull-ups 5-7 Failure
* Bent… Read more

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