Change It Up With New Workout

How do you want your body to look? Do you want to be ultra-ripped like a professional bodybuilder in contest condition even if it means being leaner, with less massive muscles? Or, do you want to have huge massive muscles like an off-season bodybuilder, but not that ultra ripped contest look? Maybe you just want to be big and strong like a professional strongman and you really don't care how you look with your shirt off? Maybe you just want to be healthy and fit and any narcissistic benefit from your workout is just an added bonus?

I don't know exactly what you want your body to look like, but I can help you get there. Here is a workout plan for those of you who want to be big and strong, yet still care how your body looks. This is a workout for those of you who want to have a strong, vibrant, attractive body that stands out from the rest. Well, here it is:

Day One
Chest
Barbell Bench Press 1x20, 3x8 (heavy), 1x20
Incline Barbell Press 3x12
Flat Wide Dumbbell Flys 3x12
Incline Wide Dumbbell Flys 3x12
Cable Crossovers 3x20

Abs
Hanging Leg Raises 3x20 (work your way up to this if you can not do 3x20 right away)
Weighted Incline Sit Ups 3x20

Day Two
Back
Dumbbell Pullovers 1x20 3x8 (heavy), 1x20
Lat Pulldowns (medium grip) (in front) 3x12
Dumbbell Side Pulls 3x12
Bent Over Barbell Rows 3x12
Lat Pulldowns (narrow grip) (in front) 3x12
Standing Front Lat Straight Arm Pulldowns 3x12

Lower Back
Weighted Hyperextensions 3x20
Stiff Leg Deadlifts 3x20

Day Three
Legs
Squat (narrow foot stance, feet pointed straight ahead to isolate quads) 1x20, 3x8 (heavy), 1x20
Leg Press 3x12
Leg Extensions 3x12
Leg Curls 3x12
Dumbbell Lunges 3x12
Hack Squat 3x12

Calves
Seated Calf Raise 3x20
Standing Calf Raise 3x20

Day Four
Shoulders
Seated Dumbbell Shoulder Press 1x20, 3x8 (heavy), 1x20
Side Dumbbell Lateral Raises 3x12
Front Dumbbell Lateral Raises 3x12
Bent Over Rear Dumbbell Lateral Raises 3x12
Barbell Military Press 3x12
Dumbbell Shrugs 3x12

Neck
Weighted Neck Press or Pull 3x20 (each of 4 ways)

Day Five
Arms
Preacher EZ Curl Bar Curls 1x20, 3x8 (heavy), 1x20
Lying Barbell Tricep Extensions 1x20, 3x8 (heavy), 1x20
Standing Barbell Curls 3x12
Tricep Pushdowns 3x12
Dumbbell Concentration Curls 3x12
Dumbbell Tricep Kickbacks 3x12

Abs
Hanging Leg Raises 3x20
Weighted Incline Sit Ups 3x20

Day Six
Back To Day One

This training program has a lot of volume and not much rest. You are isolating the muscle groups so you are not training the same muscle group without four days rest for that muscle, but you are still susceptible to over-training. I would not do this training program for more than 15 weeks before switching things up. I would also be very sure that your diet is solid and you are getting adequate rest.

Train Hard!

Joel Sward
Founder Of HouseOfMuscle.com