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 By: AnimalPak
Reprinted with permission from Animalpak.com. Here are some awesome training routines for mass building results! Use the printable logs to keep track of how many sets/reps you did on every exercise! To gain unbelieveable results, use Universal Nutrition's Animal series products (ex. Animal Pak, Animal Cuts, Animal Snak...).
Training Routine # 1 - Intro To Bodybuilding Routine Notes Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.
Cycle: 3 Days Per Week Legs
Leg Presses: 3 Sets x 12 Reps Chest/Shoulders
Flat Barbell Bench Presses: 2 Sets x 10 Reps Back
Front Pulldowns: 2 Sets x 10 Reps Arms
Barbell Curls: 2 Sets x 10 Reps Other
Ab Crunches: 2 Sets x 10 Reps Schedule
Monday: On
Training Routine # 2 Routine Notes This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. "I make sure I'm totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally." From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). "While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period."
Cycle: One Day Off, One Day On, Two Days Off, Repeat. Monday - Chest/Shoulders/Triceps Chest
Incline Bench Presses: 2 Sets X 8 Reps Delts
Machine Rear Laterals: 3 Sets X 10 Reps Triceps
Overhead Tricep Extensions: 3 Sets X 12 Reps Arms Ab Crunches: 3 Sets X 15 Reps
Tuesday - Legs/Calves Legs
Squats: 4 Sets X 6-15 Reps Calves
Standing Calf Machine: 4 Sets X 15 Reps Abs Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday - Off Thursday - Back/Biceps Back
Barbell Rows: 3 Sets X 6-8 Reps Biceps
Preacher Curls: 3 Sets X 8 Reps Abs Ab Rope Crunches: 3 Sets X 15 Reps
Friday - Off Saturday - Off Sunday - Repeat
Training Routine # 3 Routine Notes With my basic movements, I never fall below 8-10 reps. I want my major muscle groups to work hard and grow. The actual amount of weight I use is always secondary. Concentrate on getting a the right contraction and burn. The pump is what's important. So pay attention: strict form is extremely important.
Cycle: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off. Monday - Chest/Biceps Chest
Dumbbell Presses: 4 Sets x 8 Reps Biceps
Barbell Curls: 3 Sets x 8 Reps
Tuesday - Legs Legs
Leg Curls: 4 Sets x 10 Reps
Wednesday - Off Thursday - Back/Calves Back
Barbell Shrugs: 3 Sets x 10 Reps Calves
Standing Calf Raises: 4 Sets x 12 Reps
Friday - Off Saturday - Shoulders/Triceps Shoulders
Machine Laterals: 3 Sets x 10 Reps Triceps
Dumbbell Presses: 3 Sets x 10 Reps
Sunday - Off
Training Routine # 4 Routine Notes Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.
Cycle: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off Monday - Chest/Shoulders Chest
Decline Smith Presses: 2 Sets x 12 Reps Front/Side Delts
Seated Dumbbell Presses: 1 Set x 25 Reps
Tuesday - Quads/Hams Quads (2 Full Rotations)
Leg Presses: 4 Sets x 25 Reps Hams Leg Curl Machine: 3 Sets To Failure
Wednesday - Off Thursday - Back/Shoulders/Traps Back
Pull-ups: 3 Sets x 12 Reps Rear Delts Rear Delt Machine: 2 Sets x 25 Reps Traps
Barbell Shrugs: 3 Sets x 12 Reps
Friday - Arms/Calves Biceps
Standing Dumbbell Curls: 2 Sets x 10 Reps Triceps
Close-Grip Benches: 1 Set x 25 Reps Calves
Seated Calf Raises: 3 Sets x 15 Reps
Saturday - Off Sunday - Repeat
Training Routine # 5 Routine Notes This routine is short and sweet. It's perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There's nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you'll perform 5 sets for each exercise. Each successive set gets progressively heavier and you'll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure. In addition to the program outlined below, there's 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.
Cycle: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off Monday - Quads/Hams
Squats Tuesday - Back/Calves
Deadlifts Wednesday - Off Thursday - Back/Biceps
Behind-The-Neck Pulldowns Friday - Chest/Triceps
Flat Bench Presses Saturday - Off Sunday - Off
Training Routine # 6 Routine Notes The following basic routine is based on a training program that I have used with great success. With this routine, you have three days of rest per week and four training days total. While that sounds pretty easy, if you attack the weights with intensity, you'll see dramatic changes. Stick to rep schemes between 6-10 for each set. You can easily modify this program to meet your specific needs by adding sets and different exercises. Good luck at putting together the routine that just might make you a champion.
Cycle: Four Day Split, Three Days Off Monday - Chest/Biceps Chest
Bench Presses: 3 Warmup Sets Biceps
Barbell Curls: 3 Sets
Tuesday - Legs Legs Stationary bike, 10 minutes, warm up Hamstrings
Seated Leg Curls: 3 Sets Quads - 9 sets
Squats: 3 Sets
Wednesday - Off Thursday - Back Back - 18 sets
Pullups: 3 Sets, Warmup
Friday - Off Saturday - Shoulders/Triceps Shoulders - 12 sets
Dumbbell Presses: 3 Sets, Warmup Triceps - 9 sets
Cable Pushdowns ("V" Bar): 3 Sets
Sunday - Off Thanks,
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