Building Muscle Basic Workout

Basic Weight Training Workout For Building Muscle

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding. This is a 3 day split routine in which you’ll be working a different muscle on Monday, Wednesday and Friday.

On the in-between days (Tuesday, Thursday, Saturday) you can do your cardio and have one day off (Sunday) for resting. Of course, you can change the days around to whatever is more convenient for your schedule. Just remember that it is best to alternate between weights and cardio.

For each exercise do 8-12 reps, 3 sets and rest 60 seconds between sets. The only exception is the abdominal crunches for abs in which you’ll do 4 sets and 120 seconds between sets.

Monday – Chest and Biceps

Exercise Sets
Dumbbell Bench Press
Dumbbell Fly
Barbell Curl
Barbell Inclined Bench Press
Dumbbell Seated Curl
Push Ups
Hammer Curl
Dumbbell Declined Fly

Wednesday – Back, Triceps and Shoulders

Exercise
Seated Barbell Shoulder
Pullups
Dips
One-armed Dumbbell Row
Dumbbell Triceps Extension
Barbell Bent Over Row
Dumbbell Front Raise
Dumbbell Lateral Raise

Friday – Lower Body & Abs

Exercise
Dumbbell Lunges
Leg Press
Leg Extensions
Seated Leg Curl
Barbell Seated Calf Raise
Abdominal Crunches

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Is 0-6 Pack Abs A Good Program?

Is 0-6 Pack Abs a good abs exercise program? This is a detailed review of the workout program by Tyler Bramlett and Dr. James Vegher.

Click This Link To See The official Program Website

0-6 pack abs

What is It?

The 0-6 Pack Abs program is a comprehensive ab training program created by fitness trainer Tyler Bramlett and Dr. James Vegher. It has been recommended by a number of credible professionals in the fitness community.

This new and improved abs workout claims to use cutting edge exercise methods that allow you to effectively shrink your waistline and get toned or 6-pack abs.

This is a complete workout program that consist of a combination of video demonstrations and mp3 audio that are all accessible and downloadable through the 0-6 Pack Abs Workout Program Website. It is a complete program that gives you everything you need to easily start training to tone or scuplt your abs.

Who is the Workout Program for?

This workout program is developed for anyone that wishes to develop toned or six pack abs, and Tyler really stresses this program is much more effective than the typical ab training you know. It is also worth mentioning that the ab workout system is broken down into two different phases to make following the system easy. The first phase contains 4 lessons which include video, a manual and mp3 file.

How Does 0-6 Pack Abs Work?

The 0-6 Pack Abs workouts use none conventional exercises to strengthen the abs and shrink your waiste line. It also focuses on specific protocols like the number of reps you do. According to Tyler, the #1 thing that’s preventing you from getting the waist shrinking ab toning results you want is you are being told to do more reps of the same old ab exercises.

0-6 Pack Abs comes with a solution that when applied would reactivate your core. The exercises are simple but extremely effective for not only shrinking your waistline and building toned or even 6-pack abs, but to helps fix your old injuries, improve your posture and make your daily life easier and more enjoyable.

These unique core activation sequences were intuitively created by mother nature and now perfected by science. They have already been used to help 100’s of people, and it is the first time these exercise sequences have been made available to the public.

These two techniques are Core Activation Sequences and Micro Progression Programming Workouts. These two exercise techiques make up the core of the 0-6 Pack Abs system. The program was designed so that anyone, even people with busy lives could take part in this program. This is done by making sure each exercise only takes 3-8 minutes a day, three times a week to complete.”

So What You Get With The 0-6 Pack Abs Workout Program

The Quick Start Video Guide

This detailed quick start video guide will show you EXACTLY what you have to do to reactivate your core and start your journey from 0-6 Pack Abs!

The Exercise Video Library

Find every core activation exercise that James teaches in these easy to follow exercise insrtuctional videos. You’ll find bothe complete and individual exercise videos so you could watch the whole thing or just work on the exercises you haven’t yet matered.

Level 1 Manual Video

The phase 1 level 1 Manual, Video and MP3 will be the solution to reactivaing your core. James teaches his foundational core activation exercises in a specific beginner sequence that you can follow along to start shrinking your waisteline and building toned or even 6-pack abs today.

Level 2 Manual Video And MP3

The Phase 1 Level 2 Manual, Video and MP3 builds on the beginner level and teaches you what James calls contraleteral core stabilization. What this means for you is a significantly stronger and more coordinated core so you can get better and safer results from your current workouts.

Level 3 Manual Video And MP3

The Phase 1 Level 3 Manual, Video and MP3 further builds on the beginner and intermediate levels by using longer holds and more challenging activation exercises. During this level, you’ll start to feel your abs like never before and you’ll be preparing yourself for the challenge of the Level 4 sequences.

Level 4 Manual Video And MP3

The Phase 1 Level 4 Manual, Video and MP3 is the culmination of all the core activation exercises james teaches. By the end of this workout, you’ll not only have a deep sense of connection to your core that you haven’t felt in years but your abs will be on fire. Master this level and say hello to activated abs.

Bonuses

Also, there is a bonus package that comes with 0-6 Pack Abs that includes a manual, videos, and MP3s for 56 extra workouts. This will help you build upon your results even further and push yourself to new heights. Every exercise only takes a few minutes to complete, and that makes working out with this method easy and doable for anyone who wants to put in some time to achieve results.

The Best benefits Of The 0-6 Pack Abs Workout Program

The Videos demonstration and instructions

These are of the highest quality and you get so much. The 0-6 Pack Abs program video demonstrations take it to the next level, and they are great! you won’t find better anywhere else!

Three Different Programs for Different Experience Levels

Providing the three programs (beginner, intermediate and advanced) means that this program can now be performed by everybody no matter the experience level. This was a major plus for 0-6 Pack Abs because it means everyone is catered for.

The Hype on the 0-6 Pack Abs Website when buying the workout.

When first buying the product, it may like the 0-6 Pack Abs website is over hyping the product. I know in today’s world, maybe that is what the creators has to do to get people to buy an exercise program… but the over hype may not be necessary.

The Programs Ease Of Use

If you’re tired of struggling to get six pack abs then you might want to try something new. This program can be used by men and women and the authors behind it have a high degree of credibility.

Is The 0-6 Pack Abs Program Good – How Does It Stand Up?

I have to confess that I am a fan of the 0-6 Pack Abs Workout Program by Tyler Bramlett and Dr. Vegher, for one reason, The results I saw were great.

This new program, no matter how you look at it is simply one of the the best abs exercise programs available. I know, because I am constantly looking for quality products to review.

0-6 Pack Abs Workout Program comes with everything you need to start training your abs, hours of video and mp3 that allow you to see exactly how the exercises worked for many clients, that’s priceless.

My advice; If you’re going to get a workout program, just try this one first. It also has a 60 day no questions asked guarantee.

Click Here To Visit The Official 0-6 Pack Abs Website

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pull up

Pull Up Bar Workout Routine For Beginners To Advanced

This is a pull up bar workout routine that can be used by persons in all fitness levels: beginner, intermediate and advanced. The good thing about this workout is it can be customized for your training level and needs by adjusting reps. This workout routine comes from Bar Brothers and below you’ll see the program and exercises in detail in both text and video.

Pull ups are fantastic exercises that will help you gain lean muscle mass, lose fat and improve your general fitness level and health conditioning. Further more, any good calisthenics training will improve your look and give you a significant boost of self-esteem and confidence.

A pull up bar is a great piece of exercise equipment that you should have access to, wheather it’s your own at home or your local park or gym. It’s easy to have your own because they are affordable and do not require a large space at home. And it’s great when you are able to workout at your own comfort any time of the day. You can buy the materials to create your own custom pull up bar or you can simply buy a ready made set in a store or online. Either way, they are not expensive.

Workout Instructions

As said earlier, this workout can be done by anyone, from beginners to advance. All you have to do is set the amount of reps to your strength or training level. Then as you get stronger increase the difficulty by raising the intensity through doing more repetitions. The exercises would hit your upper body muscle and abs, and they are also good for cardio and increasing your stamina. Do 4-8 sets of this routine. Do the routine 2-3 days per week with at least 1 rest day between workout sessions. However, you should customize this workout to fit your overall training program and personal goals. Watch video to see the exercise demonstration for each exercise.

4 Muscle Ups

pull up muscle up

To perform the muscle up you have to pull your upper body up to above the bar. Basically, the muscle up is done by performing a pull up followed by a dip. It requires good practice and building basic strength to perform the muscle up seamlessly.

4 Behind Head/Neck Pull Ups

pull up behind head

Performed by doing a pull up for the back of your neck to touch the front of the bar. Grab the bar with a wide grip, your palms facing away from you. Lean your torso forward slightly and pull your shoulders up towards the bar until it touches the back of your neck.

4 Side To Side Pull Ups

pull up side to side

Grab the pull up bar with your hands wider than shoulder width. Pull yourself up and bring your chin to same level with the bar. Move yourself with the goal of bringing your chin towards your left hand, and then towards your right hand.

4 Head Banger Pull Ups

pull up head banger

Pull yourself up towards the bar so your chin and the bar is at same level, then move your head back and forth.

4 Hand Grips Changes

pull up hand grip changes

Pull yourself up and while up change your hand grip to the front and back of the bar alternatively with both hand.

4 Leg Lifts

pull up leg lifts

Also called Hanging Leg Raises. Grab the bar and just let yourself hang. Once you are stable, slowly raise your feet up to the bar, remember to keep your legs straight. Lower your Legs and Repeat.

Video Demonstration For Exercises

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Cover Model Chest Review – Mark Coles Program

Cover Model Chest by Mark Coles promises drastic increase in upper chest – something many guys struggle with. So this review will focus on the most important information on this program to help you decide if it’s something you need.

Click Here To See The Official Cover Model Chest Website

cover model chest program

What Is Cover Model Chest?

It is a comprehensive chest training program, designed by fitness trainer Mark Coles, to help guys increase the size of their upper chest. This is the exact program that cover model Kirk Miller used to drastically increase his upper chest in just 12 weeks. Coles created the program for Miller as a fast chest development system back when Miller was preparing for a photo shoot.

Cover Model Chest focuses on properly utilizing stabilization, extremity execution, muscle fiber connection and exercise selection for effectively developing the upper chest. The program is a digital product that comes with highly detailed video training, which you’ll have lifetime access to when you purchase.

About The Creator

Mark Coles has been in the fitness industry for over 15 years and he is the owner and founder of M10 Fitness, the UK’s premier physique coaching facility. Mark is the creator of the Physique Coach education system, which teaches hundreds of coaches each year in the art of physique development. He is a writer for the UK’s leading fitness publications, and he also boast a large portfolio of physique transformations.

Mark claimed he used to struggle in the past with his own physique. But he dedicated all his energy to working out how to improve and surpass his fitness challenges. But he didn’t just want to help himself. He is committed to helping others achieve their physique goals. Mark is highly respected in the industry for his work and has great reviews for his business activities. He is not the type of guy who’s name would be mentioned in scams.

Is It Worth The Investment?

You don’t need this program if you think your chest is perfect and you like it as it is. However, if you are like most guys who have a lagging upper chest, and struggle to develop the chest size and definition you want, then the Cover Model Chest program would be a very valuable resource for you.

The key element of value in this product is the expert training guidance that you get, specifically for building the size that you want in the upper chest. We all know the common exercises for building chest muscle, but when it comes to solid upper pec development, it doesn’t happen by guest work or any type of random chest workout.

Building your upper chest is a bit more tricky than focusing on bench press and aiming for high numbers. Proper exercise selection and execution is very important if you want to make progress with upper chest growth. You need to be training correctly for engaging muscle fibers in the upper and inner chest without engaging too much of certain other nearby muscle like the lower pecs and triceps.

If you keep sticking to the basic training you know and hoping for the best, you may find yourself continuously frustrated with lack of progress. Much worse, you may keep worsening an unbalanced look of your chest with the wrong training, because when upper pecs are underdeveloped compared to mid and lower pecs, the chest looks a little unbalanced and undefined.

By following Mark Coles Cover Model Chest program you’ll get expert details on everything you need to know to make fast progress in the right direction of your chest development. Details you’ll get include: when to use lighter or heavier weight, proper angle of the incline press, proper elbow alignment etc.

Cover Model Chest Review

The program is highly recommend to all the guys who want to add size to their upper chest. This is the best comprehensive chest training program I have seen. When you’ve passed the beginner stage of your training you would want to start increasing definition of specific body parts. Cover Model Chest was designed by a real physique coach and used successfully by a real cover model. So you can expect the results to be very good.

Visit The Official Product Website For Full Details

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Beginner Calisthenics Workout

Beginner Calisthenics Workout Routine – Get In Shape Without The Gym

So you are a beginner who wants to get in shape but you don’t have access to a gym or weight training equipment? This is not a problem that should stop you from working out to burn fat, build muscle, and get all the other great benefits of a good workout. By using calisthenics, which is basically bodyweight training, you can build a good physique.

Does Calisthenics Exercises Work?

Calisthenics is bodyweight training that involves creativity in the planning and excution of the workouts. Once performed correctly, they can work well for burning fat and building muscle which is key for getting in shape. Other benefits of calisthenics exercise include flexibility and improved heart and lung circulation.

One reason calisthenics routines work so well for beginners is you can perform various exercises that utilize multiple muscle groups which helps beginners build muscle fast, and burn a lot of calories. The reason there’s a perception that you can’t pack on muscle with bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength. As long as there is tension on the muscle you can grow.

Calisthenics also take away a lot of boredom from working out. You are not restricted to a machine or specific location and you can have a lot of fun with the workouts. You can perform the workouts anywhere; in your home, at a park, in your yard etc.

About Beginner Calisthenics Workout

Fist of all when you are just starting out in calisthenics training, you should not be trying to train the same way like the advanced athletes you see in Youtube videos or your local park. As a beginner, you have to do lots of the basics before you start trying anything fancy.

The basic calisthenics exercises you will have to start with are pushups, pullups, dips, squats and ab exercises like crunches. There are lots of variations to these exercises, some of which you can start doing as a beginner, but others you’ll only be able to do when you progress in strength and fitness level. Let’s now get into the calisthenics workout routine for beginners. This workout comes from calisthenics team Bar Brothers which is a sample workout from their complete calisthenics system.

The Beginners Routine

This Beginners Calisthenics workout program from Bar Brothers contains 3 workouts that will help you drastically improve your physique and fitness level. You will build a strong foundation and learn the essential bodyweight exercises to help you progress effectively into more advanced movements. The routines can be customized to fit you best, depending on want you are able to do.

As a beginner you may want to lower the number of reps for the exercises if the suggested reps are too high for your strength level. You may also want to leave out certain exercises that you find too difficult to perform when just starting out. And then add reps and more of the difficult exercises later when you are stronger. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations once you can handle them.

The 3 beginner workout routines are for upper body, abs and lower body. These 3 workouts do not require a pullup bar, so they can be done anywhere including in your home.

Schedule your workouts accordingly, but always make sure that you are doing a different workout/hitting a different muscle group on different days. Never work the same muscle groups on consecutive days. The reason you can’t work the same body parts on consecutive days is because your muscle must be given time to rest for recovery and growth to happen. You don’t build muscle when you’re exercising, you build muscle when you’re resting.

This is an example:

Monday: Upper body workout
Tuesday: Abs/core workout
Wednesday: Lower body/leg workout
Thursday: Rest

See visual demonstration of each exercise found in the workout in this video. No need to research how to perform the exercises, thanks to the Bar Brothers.

1. Upper Body Workout: Chest/Triceps/Shoulder Workout

15 pushups (warmup)
15 walk-out pushups
15 pushup knee elbow touches
15 tiger bend pushups
15 dips on chairs
15 full body dips
15 wide/inner alternate pushups
15 backyard dips on ledge, max out with pushups (4-8 sets of this routine)

2 Abs/Core Workout

15 situps (warm up)
15 toe touch crunches
15 push through crunches
15 lower back bends
30 second back holds
30 second alternating inner and wide holds
5 wide spread sits/toe touches, max out sit ups (4-8 total sets of this routine)

3 Lower body/leg workout

15 lunges
15 squat
15 lunge to higher platform/pistol squat(alternate legs)
15 jump squats
15 calf raises each leg
max out squats
4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

4 Bar Brothers Pullup Bar Routine

The following workout should be attempted only after you’ve completed the 3 workouts above and also completed some basic pullups. These esercises require a pullup bar.

4 muscle ups
4 behind head pullups
4 side to side pullups
4 head bangers
4 hand grips change
4 leg lifts
(4-8 sets of this routine)

5 Full body workout routine to increase your stamina and reps

This workout routine is an advanced challenge. For intermidiate, switch the reps for each exercise to 20, for beginners change it to 10. And for each different set, you can change it to 10. And for each different set, you can change up the grips from inner, regular and wide to hit all muscle groups.

30 dips
30 pullups
30 pushups
30 squats

To make these exercises even more challenging add extra body weight by holding a weight or vest.

If you’re looking for a little more direction for your calisthenics training, then I recommend checking out the Bar Brothers System. It’s the complete calisthenics program that consists of hundreds of high definition video demonstrations, a lot more workouts, and a full nutrition guide on how to eat properly for your goals.

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