Muscle Building Diet Plan & Excercise

Our workout programs contain detailed information of Sets, Reps, Load, Speed and Rest to help you reach your fitness goal. Workout at home or at the gym using our goal oriented workout routines and training program.

By fully considering workout rules, 4 Days Muscle Building Challenge increases exercise intensity step by step, so that you can easily stick training daily. 4 Day Muscle Building Challenge will greatly help you keep fitness and lose weight effectively.

As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a body builder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-step forward, repeated over and over on a weekly basis.

With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase.

So, instead of training each muscle once a week, you can start with a twice a week-schedule and play it by ear from there. Furthermore, we're going to split the body into two separate days: Upper body except abs on day 1, lower body plus abs on day 2. Since we're aiming to train each muscle twice a week, this means we can do day 1 and 2 on Monday and Tuesday, for example.

Then we do day 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend open for rest and relaxation. The following week you start over on the Monday-version of day 1 and so on.

You can learn the basics, so I'll focus primarily on classic exercises. Once you mastered these simpler exercises. At this point, it is more important to learn the form and get the right "feel" for each exercise rather than lifting as heavy as possible.

Some exercises, like lat pulls and most shoulder raises, are particularly hard to target the right muscle do the work if you use too much weight. Start easy; pick a weight you can do 10-12 strict reps with and work your way up when you've got the technique down pat. Keep track of your workouts—jot down your poundage and number of reps in a notepad or designated training log for future reference.

WORKOUTS:

● Abs workout

● Biceps workout

● Triceps workout

● Forearms workout

● Chest workout

● Legs workout

● Shoulder workout

● Back workout

● Calves workout

● Cardio workout

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