Vince DelMonte’s 6 Week Full Body Muscle Building Plan brought to you by www.VinceDelMonteFitness.com
Muscle Gaining Tips:
Do this weight routine on Monday, Wednesday, Friday. Do 20 minutes of tempo cardio (75%effort) on Tuesday, Thursday, Saturday. Take your body weight and multiply by 18=your daily goal calories. Eat every 4 hours (minimum) for at lease 5 meals a day. Meals should be 45%-50% from carbs 30%-35% from proteins, 20%-25% from fats.
Send me your scrawny to brawny transformation pictures in 6 weeks!
Alright, here we go. We are going to start off with our 6-week muscle building routine, and we are going to be doing a series of supersets on all the major muscle groups. We are going to be supersetting some big stuff here today.
And for weeks one to two, you are going to be doing three sets of 15 with 30 seconds rest. For weeks three to four, you are going to be doing four sets of 10 with 60 seconds rest and then you are going to get your strength up in for the last two weeks, five sets of five with about 90 seconds rest. Exercise will be the same, you are going to be doing this Monday, Wednesday, Friday and just focus on getting your weights up within those set and rest period parameters, and you will see tremendous results.
Exercise #1 – Deadlifts
Exercise #2 – DB Flat Bench Chest Press
Exercise #3 – Front Barbell Squat
Exercise #4 – Bentover Barbell Row
Exercise #5 – Standing Military Press
Exercise #6 – Front Plate Wood Choppers
Exercise #7 – Chins Ups
Exercise #8 – Dips
Exercise #9 – Back Extension
Exercise #10 – Reverse Incline Raises
Weeks 1-2: 3x15 30 sec rest
Weeks 3-4: 4x10 60 sec rest
Weeks 5-6: 5x5 90 sec rest
Check out Vince’s complete no nonsense muscle workout at www.VinceDelMonteFitness.com
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