MEGA CUTTING WORKOUT

          (This workout is designed for those who need to loss Extra Fat and Cuttings to the bones)


Day 1: Chest

1.BARBELL BENCH PRESS - MEDIUM GRIP
    5 sets of 15, 12,10,10,10 reps
2.INCLINE DUMBBELL PRESS
    4 Sets 12,10,10,8 reps
3.DUMBBELL FLYES
   4 Sets 10,10,10,10 reps
4.STRAIGHT-ARM DUMBBELL PULLOVER
   3 Sets 15,12,10 reps
5.BUTTERFLY
  4 Sets 12,12,12,12 reps

Day 2: Quads/Calves

1.STANDING CALF RAISES
    3 sets of 60,60,60 reps
2.SEATED CALF RAISE
    3 sets of 60,60,60 reps
3.LEG EXTENSIONS
    5 Sets 15,12,12,10,10 reps
4.BARBELL SQUAT
   5 Sets 20,15,12,10,10 reps
5.LEG PRESS
   4 Sets 15,12,12,10 reps
6.SMITH MACHINE SQUAT
   3 Sets 15,15,15 reps

Day 3: Back

1.WIDE-GRIP LAT PULLDOWN
   4 Sets 12,10,10,10 reps
2.SEATED CABLE ROWS
  4 Sets 15,12,10,10 reps
3.BENT OVER BARBELL ROW
  4 Sets 15,12,10,8 reps
4.ONE-ARM DUMBBELL ROW
  4 Sets 12,10,10,8 reps

Day 4: Shoulders

1.STANDING MILITARY PRESS
  4 Sets 12,10,8,8 reps
2.DUMBBELL BENCH PRESS
  4 Sets 10,10,8,8 reps
3.BARBELL SHRUG
  4 Sets 15,12,12,10 reps
4.SMITH MACHINE SHRUG
  3 Sets 12,12,12 reps
5.SIDE LATERAL RAISE
  3 sets of 12,10,8 reps(one arm at a time)
6.FRONT PLATE RAISE
  3 Sets of 12,10,8 reps

Day 5: Arms

1.BARBELL CURL
  4 Sets 12,10,10,8 reps
2.DUMBBELL ALTERNATE BICEP CURL
  4 Sets 12,10,8,8 reps
3.STANDING DUMBBELL REVERSE CURL
  4 Sets 12,10,10,8 reps
4.ONE ARM DUMBBELL PREACHER CURL
  3 Sets 12,12,12 reps
5.DUMBBELL ONE-ARM TRICEPS EXTENSION
  4 Sets 12,10,10,8 reps
6.WEIGHTED BENCH DIP
  4 Sets 15,12,12,10 reps
7.LYING TRICEPS PRESS
  4 Sets 12,10,10,8 reps
8.TRICEPS PUSHDOWN
  3 Sets 12,10,10 reps

Day 6: Hamstrings/Calves

1.STANDING CALF RAISES
  3 sets of 60,60,60 reps
2.SEATED CALF RAISE
  3 sets of 60,60,60 reps
3.SEATED LEG CURL
  4 Sets 12,10,10,10 reps
4.STIFF-LEGGED BARBELL DEADLIFT
  4 Sets 15,12,12,10 reps
5.DUMBBELL LUNGES
  3 Sets of 20 steps

Day 7: Rest

ABDOMINALS:

Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.

CARDIO:

Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily.

WORKOUT FOR MASS BUILDING

                                       New Workout routine for Building great MASS.

                          (I have tried this routine for 4 months and gained 21 kg of weight.)

Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.

After training for many years and developing your maximal strength and growth, you may need to start training using a 5-day split routine focusing on only 1-2 muscle groups per workout.


When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight to your lifts or even grow additional muscle.

It's not to say that you can't, it just becomes a lot harder.

At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.

Sample 5-Day Split Routine

Day 1: Chest

1.Barbell Bench Press - Medium Grip
3 sets, 12 reps

2.Incline Dumbbell Press
3 sets, 12 reps

3.Decline Dumbbell Bench Press
3 sets, 12 reps

4.Dumbbell Flyes
3 sets, 12 reps

5,Cable Crossover
3 sets, 12 reps

6.Bent-Arm Barbell Pullover
3 sets, 12 reps

7.Weighted Crunches
3 sets, 12 reps

8.Flat Bench Lying Leg Raise
3 sets, 12 reps

9.Russian Twist
3 sets, 12 reps

Day 2: Back

1.Barbell Deadlift
3 sets, 12 reps

2.Weighted Pull Ups
3 sets, 12 reps

3.Reverse Grip Bent-Over Rows
3 sets, 12 reps

4.One-Arm Dumbbell Row
3 sets, 12 reps

5.Wide-Grip Lat Pulldown
3 sets, 12 reps

6.Dumbbell Shrug
3 sets, 12 reps

Day 3: Off

Day 4: Shoulders

1.Dumbbell Shoulder Press
3 sets, 12 reps

2.Arnold Dumbbell Press
3 sets, 12 reps

3.Side Lateral Raise
3 sets, 12 reps

4.Front Dumbbell Raise
3 sets, 12 reps

5.Upright Barbell Row
3 sets, 12 reps

6.Weighted Crunches
3 sets, 12 reps

7.Flat Bench Lying Leg Raise
3 sets, 12 reps

8.Russian Twist
3 sets, 12 reps

Day 5: Legs

1.Barbell Squat
3 sets, 12 reps

2.Leg Press
3 sets, 12 reps

3.Barbell Lunge
3 sets, 12 reps

4.Leg Extensions
3 sets, 12 reps

5.Seated Leg Curl
3 sets, 12 reps

6.Donkey Calf Raises
3 sets, 12 reps

Day 6: Arms

1.Close-Grip Barbell Bench Press
3 sets, 12 reps

2.Triceps Pushdown - V-Bar Attachment
3 sets, 12 reps

3.V-Bar Pulldown
3 sets, 12 reps

4.Barbell Curl
3 sets, 12 reps

5.Dumbbell Alternate Bicep Curl
3 sets, 12 reps

6.Preacher Curl
3 sets, 12 reps

7.Reverse Barbell Curl
3 sets, 12 reps

8.Weighted Crunches
3 sets, 12 reps

9.Flat Bench Lying Leg Raise
3 sets, 12 reps

10.Russian Twist
3 sets, 12 reps

Day 7: Off

Starting Point Guidelines

If you do not know where your starting point is, please refer to the guidelines below:

Beginner: 6 months or less of weight training.
Intermediate: 6-18 months of weight training.
Advanced: 24 months or more of weight training consistently.
If you have trained on and off over many years but never consistently followed any program, then I would consider yourself to be intermediate, but you may even want to start as a beginner to condition your body for the higher volume training to come later on. It's your choice.

Decide what your training level is and then choose a routine that best suits your individual requirements. Be patient and focus on one thing at a time and you should start to progress through each routine and see some very impressive gains.

A Final Note On Nutrition

Now that you have your workout plan dialed, it’s time to think about your nutrition plan. While a full muscle-building nutrition diet is beyond the scope of this article, one easy goal to target is eating at least one gram of protein per pound of bodyweight daily. For example: If you weigh 180 pounds, try to eat 180 grams of protein every day spread into several meals of at least 30 grams.

Protein is responsible for tissue growth and repair, so it’s the mightiest macronutrient when it comes to muscle. Without enough protein in your diet, you simply won’t recover or grow very well! Consider adding a protein supplement to your nutrition plan so you can have a shake after your workouts and any other time of day you may need some convenient protein assistance, whether added to a meal or as a standalone snack.