The Ultimate Guide To Building Muscle Bodybuilding Com-Free PDF

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These rules apply to all of the,8 ELITE MUSCLE BUILDING ROUTINES. workouts These eight workouts can be combined in numerous ways allowing you to. create a personalized training split that works for your schedule and goals. If combining body parts creates, time constraints cut from the Bodybuilding com s senior content editor Bill Geiger recommends these two. middle of the workouts Leave splits in the article 5 Foolproof Steps to Elite Muscle Growth. the first and last movements,intact Perform ab routines of. your choice, However you arrange them stick with the program for six weeks to allow it to. work After that change the program variables dramatically or perform a cycle. The sets and reps don t include of strength work to improve on the main lifts. warm up sets Perform as many,as you need but never take your.
warm ups near muscle failure,TWO ON ONE OFF SPLIT FIVE ON TWO OFF SPLIT. MONDAY MONDAY,After warm ups choose a, weight that allows you to Back Biceps Calves Chest Abs. approach muscle failure by,the target rep listed Adjust TUESDAY TUESDAY. the weight on follow up sets,as necessary,Chest Triceps Abs Back Calves. WEDNESDAY WEDNESDAY,Train past failure using advanced.
intensity boosters only where Rest Shoulders Abs,noted in the program. THURSDAY THURSDAY, Rest 60 120 seconds between Quads Glutes Hams Calves Quads Glutes Hams Calves. sets and exercises except,where noted FRIDAY FRIDAY. Beginning level and early Shoulders Abs Biceps Triceps. intermediate lifters should,SATURDAY SATURDAY SUNDAY. reduce the training volume by,eliminating 1 2 exercises from the Rest Rest.
middle of the routine and reduce,intensity by adding 2 reps to the SUNDAY. target rep This program is not Cycle Repeats,intended for rank beginners. 2 THE ELITE 8 MUSCLE BUILDING ROUTINES,SHOULDERS AND UPPER TRAPS. 01 TRAINING,1 SEATED OVERHEAD DUMBBELL PRESS,Rotate the order. of these three,movements with,each workout,2 BENT OVER LATERAL RAISE.
3 8 10 8 10 10 12,3 DUMBBELL LATERAL RAISE,3 8 10 8 10 10 12. 4 ROPE CABLE FRONT RAISE,3 8 10 8 10 10 12,5 MACHINE OVERHEAD PRESS. Perform single dropset at the end of,each set When you hit failure reduce. the weight by 25 percent and immediately,continue to failure again. 2 10 12 10 12,6 DUMBBELL SHRUG,4 8 8 12 12,Take an extra 30 seconds of.
rest after this set to ensure,Perform 2 3 forced,reps at the end of this. set with assistance,from a spotter,THE ELITE 8 MUSCLE BUILDING ROUTINES 3. 02 TRAINING,1 FLAT BENCH DUMBBELL PRESS,2 DECLINE BARBELL BENCH PRESS. 4 8 8 10 10,3 SMITH MACHINE INCLINE PRESS,4 INCLINE BENCH CABLE FLY. Do these exercises back 3 10 10 12,to back without resting.
After completing both,moves rest and repeat,the sequence for the 3 TO FAILURE. recommended number, Take an extra 30 seconds of rest after this set to. ensure metabolic recovery,Perform 2 3 forced reps at the end of this set. with assistance from a spotter,4 THE ELITE 8 MUSCLE BUILDING ROUTINES. 03 TRAINING,1 BENT OVER BARBELL ROW,3 SEATED CABLE ROW.
WITH LAT BAR,Perform 2 sets with a wide overhand,Do exercises 5 and 6. back to back without, 4 6 6 8 8 grip and 2 sets with a moderate width resting After completing. underhand grip both moves rest and,repeat the sequence for the. 2 WEIGHTED PULL UP,recommended number of sets, alternates unweighted pull up 4 8 10 8 10 8 10 8 10. lat pull down assisted pull up,SETS REPS 5 STANDING CABLE ROW.
3 8 8 12 4 SINGLE ARM DUMBBELL ROW,3 10 10 12,6 STRAIGHT ARM PULL DOWN. 2 12 15 12 15,7 WEIGHTED BACK EXTENSION,3 15 15 15. Take an extra 30 seconds of rest,after this set to ensure metabolic. Perform 2 3 forced reps at the end,of this set with assistance from a. THE ELITE 8 MUSCLE BUILDING ROUTINES 5,QUADS AND GLUTES.
04 TRAINING,2 FRONT SQUAT,3 8 10 8 10 10 12,3 DUMBBELL WALKING LUNGE. SETS STEPS PER SIDE,3 10 10 15,4 LEG PRESS,Sets 1 and 3 Place feet 4 10 10 15 15. low and shoulder width,Sets 2 and 4 Place feet,high and shoulder width. 5 LEG EXTENSION,Drop the weight 25,2 10 12 10 12,and perform a dropset. at the end of both sets Take an extra 30 seconds rest after. this set to recovery,Perform 2 3 forced reps at the end of.
this set with assistance from a spotter,6 THE ELITE 8 MUSCLE BUILDING ROUTINES. HAMSTRINGS,05 TRAINING,1 ROMANIAN DEADLIFT,4 8 8 12 12. 2 LYING LEG CURL,4 8 8 10 12,3 FLOOR GLUTE HAM RAISE. 3 8 10 8 10 8 10 As you fatigue use your,hands to push yourself. back up if necessary to,Perform 2 3 forced reps reach rep range.
at the end of this set with,assistance from a spotter. THE ELITE 8 MUSCLE BUILDING ROUTINES 7,06 TRAINING. 1 CLOSE GRIP BENCH PRESS,4 6 6 8 10,2 TRICEPS DIP MACHINE. 3 SEATED OVERHEAD,DUMBBELL EXTENSION,3 8 10 8 10 10 12. 4 ROPE PRESS DOWN,2 10 10 Drop the weight,25 and perform.
Take an extra 30 seconds a dropset at the,of rest after this set to ensure end of both sets. Perform 2 3 forced reps at the end of,this set with assistance from a spotter. 8 THE ELITE 8 MUSCLE BUILDING ROUTINES,BICEPS AND FOREARMS. 07 TRAINING,1 STANDING BARBELL CURL,4 8 6 8 6 8 10. 2 SINGLE ARM STANDING,CABLE CURL,3 EZ BAR SCOTT CURL.
3 10 10 12,4 ROPE HAMMER CURL,2 10 10 Drop the weight 25. and perform a dropset,at the end of both sets,5 EZ BAR REVERSE CURL. 3 8 10 8 10 8 10,Take an extra 30 seconds of rest after. this set to ensure recovery,This is a negative only set With about. 30 more weight on the bar than you,had in the first set have your partner.
lift most of the weight for you to the,top position This should not be a. forced rep Take 4 5 seconds to lower,the bar resisting the eccentric contrac. Perform 2 3 forced reps at the end,of this set with assistance from a. spotter or self assisted in the case,of the single arm curl. THE ELITE 8 MUSCLE BUILDING ROUTINES 9,08 TRAINING.
1 STANDING CALF RAISE,4 12 12 20 20,2 CALF PRESS,3 10 12 10 12 15 20. 3 SEATED CALF RAISE,3 15 15 20,As you fatigue speed up your reps. while trying to keep momentum to a,Perform a single dropset at the. end of this set,10 THE ELITE 8 MUSCLE BUILDING ROUTINES. OAT TURKEY AND CHEESE BREAKFAST MUFFINS,01 RECIPE BY KEVIN ALEXANDER.
I guarantee you ve never had eggs bacon and oatmeal quite like this before NUTRITION FACTS. These muffins are perfect for meal prep and will definitely be a hit with your. family and friends The best part is that they re budget friendly and practical SERVING SIZE. No heading to the store for that obscure root or never heard about spice 3 muffins. These baked goods can be made using ingredients you likely have in your. RECIPE YIELDS,fridge and pantry right now,4 servings. INGREDIENTS DIRECTIONS, 8 slices nitrate free 1 Preheat oven to 350 degrees F. turkey bacon 2 Set a nonstick skillet on medium high heat and toss in the turkey bacon To get crispier. preferably from, bacon without burning it spray the bacon with a little olive oil or cooking spray while it. cooks in the skillet When it has finished cooking chop it into pieces. 3 In a large bowl mix together all of the dry ingredients with a fork. 1 egg whites, 4 Toss in the remaining ingredients and mix together thoroughly using a spatula. 1 1 4 cups skim milk, 5 Spray a muffin mold with nonstick cooking spray then evenly divide the batter among.
1 cup reduced fat,cheddar cheese the muffin molds, 6 Bake in the oven for about 25 minutes or until a toothpick comes out clean after you. 2 cups oat flour,pierce a muffin,1 tbsp baking powder. 1 tsp sea salt,1 2 tbsp sage,1 2 bell pepper,1 cup spinach. 2 tsp coconut oil,Nonstick cooking,spray as needed. 6 MUSCLE BUILDING RECIPES 11,MUSCLE CAKES RED POTATO AND TUNA PATTIES.
02 RECIPE BY KEVIN ALEXANDER, If you re in a pinch and need a cheap easy and effective muscle building recipe NUTRITION FACTS. always remember the staples tuna and potato You can never go wrong with this. combo to get lean and build quality muscle SERVING SIZE. RECIPE YIELDS,3 servings,INGREDIENTS DIRECTIONS, 10 oz wild albacore 1 Preheat oven to 400 degrees F Wash the dirt from the red potatoes and place on a. tuna in water drained baking sheet Bake in the oven for about 45 minutes or until they are soft and can be. easily crushed with a fork or masher,500 g baked red. potato 2 Mash and mix together all the ingredients in a bowl If you find the batter is too wet. or loose feel free to add in tablespoons of wheat bread crumbs panko or even oatmeal. 1 egg to help make the batter more solid yet still malleable. 1 3 cup feta cheese 3 Scoop out a small handful of the batter and form them into patties of equal size Be careful. crumbled not to make them too big as they will be a little harder to cook and can potentially break. 1 3 cup red onion apart in the skillet, chopped 4 Place a nonstick skillet on medium high heat and spray generously with olive oil or. coconut oil,1 tbsp olive oil, optional 5 Once the skillet is hot add the patties to the pan and cook for about 4 5 minutes per side.
or until the edges are golden brown Flip the patty over and repeat Make sure the patties. 1 tbsp Dijon mustard,are not sticking to the pan, 1 tbsp Italian 6 Once the patties have finished cooking remove them from the skillet and serve immediately. 1 tbsp dill TIP If you placed the patties in the skillet and they were too wet or soft to flip I recommend. Sea salt and pepper placing the skillet in the oven and baking for about 15 at 400 degrees F or until the top of the. to taste patties are golden brown,12 6 MUSCLE BUILDING RECIPES. HEARTY TUNA SALAD,03 RECIPE BY KEVIN ALEXANDER, Gains That s exactly what this tuna salad is packed with With omega 3 fatty NUTRITION FACTS. acids from nuts and seeds plus additional Greek yogurt dried fruit and spices. it s a full on flavor overload Enjoy this salad with fresh greens or veggies in a SERVING SIZE. whole gain wrap or by itself Your taste buds and muscles will thank you 1 bowl. RECIPE YIELDS,6 servings,INGREDIENTS DIRECTIONS, 18 oz white albacore 1 Place all ingredients into a bowl and mix. tuna drained low 2 Season to taste,3 4 cup Greek yogurt.
1 3 cup Dijon mustard,1 celery stalk,1 3 cup pepitas. pumpkin seeds,1 3 cup chopped,1 3 cup dried,cranberries. no sugar added,1 2 tbsp curry powder,1 tsp tumeric. 2 tbsp fresh tarragon,sea salt and pepper,6 MUSCLE BUILDING RECIPES 13. THAI ALMOND CHICKEN SUMMER SALAD,04 RECIPE BY KEVIN ALEXANDER.
High protein low carb meals never looked and tasted this good Here is my NUTRITION FACTS. spin on a popular Thai inspired salad recipe Hands down this is my new favorite. go to salad SERVING SIZE,RECIPE YIELDS,4 servings, ALMOND SAUCE INGREDIENTS SALAD INGREDIENTS DIRECTIONS. Raw almond butter 1 1 2 lbs raw chicken 1 Spray a nonstick skillet with coconut oil and set on medium heat. no salt added best breast Toss in the chicken breasts without seasoning since the flavor will. to purchase the kind come from the salad and the almond dressing Once the chicken. 5 cups broccoli slaw, with oil mixture of broccoli breasts are completely cooked set them aside and allow them to. 3 tbsp Bragg Liquid cabbage and carrots cool down a bit. 2 clusters baby 2 In a bowl whisk together all the ingredients for the almond. 2 tbsp rice vinegar bok choy sauce Add a few tablespoons of water if needed to make the. Juice of 1 2 lime 1 3 cup chopped mint sauce thinner. or whole lime if,3 Chop up the chicken breasts bok choy and mint. an extra tangy flavor, is desired GARNISH INGREDIENTS 4 In a large bowl combine the ingredients for the salad plus the. cooled chopped chicken breasts,1 tbsp raw organic Shaved almonds.
honey 5 Divide the salad mixture into four equal servings For each serving. Cilantro add 1 4 of the almond sauce,1 pinch red pepper Red chili pepper. flakes or more for 6 Garnish with cilantro shaved almonds and sliced red chili peppers. desired heat level, 1 tbsp water if TIP if this is for meal prep or to be eaten later only add the sauce to. needed to make,the salad when you are going to eat it. sauce thinner,14 6 MUSCLE BUILDING RECIPES,SALMON STUFFED RED POTATO. 05 RECIPE BY KEVIN ALEXANDER, If you want to build muscle and add size eating salmon and potatoes is the way NUTRITION FACTS.
to go Adding salmon to a baked potato is a great way to dress up a staple. bodybuilding food and turn it into a meal that even a family of picky eaters will SERVING SIZE. enjoy 1 potato,RECIPE YIELDS,INGREDIENTS DIRECTIONS. 6 oz wild salmon 1 Preheat oven to 375 degrees F,measured raw 2 Bake a red potato until soft. 3 Season the wild salmon with 1 tablespoon of coconut aminos pepper and chipotle. 240 g red potato seasoning to taste, baked 4 Bake the salmon in the oven for about 10 minutes or until cooked but still moist Flake the. salmon with a fork and set it aside,1 8 cup 2 Greek. 5 Once the potato is finished slice it down the middle and remove the insides with a spoon. Place the contents in a bowl, 1 tbsp Parmesan 6 Mix the potato contents with Greek yogurt green onion and fresh garlic Keep stirring until.

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