by Joel Sward
It is good to change your workout once in a while. A good rule of thumb is to stay with one type of workout for approximately 3 months and then change it up. One of the best training phases of my life occurred when I did 3 months of bodybuilding, followed by 3 months of powerlifting and then 3 months of Olympic weight lifting. The point is that your muscles adapt very quickly to whatever type of workout you are doing, so changing things up will force your muscles to work in new ways which translates into real muscle growth.
So if it is time for a change, or if you just need a great workout, House Of Muscle has you covered with this new workout to help you get lean and gain some muscle mass. This workout is a 4-day weight training routine, with the other 3 days being for cardio or rest. The rest periods between sets, on most exercises, will be short to maximize your fat burning potential and boost your metabolism. Here's how we've got it planned out for you:
Day 1: Chest
Day 2: Cardio
Day 3: Legs
Day 4: Shoulders and Triceps
Day 5: Cardio
Day 6: Back and Biceps
Day 7: Off or Low Intensity Cardio
As you can see, this is a bodybuilding-type split workout. It will be aimed at gaining lean muscle and keeping your body fat low. Let's get into the specifics:
Day 1: CHEST
• Incline Barbell Bench: 2 sets x Rest Pause (see below for description) -- 3 minutes (rest between sets)
• Dumbbell Pullovers: 3 sets x 15 reps -- 1 minute (rest between sets)
• Incline Dumbbell Flyes: 3 sets x 12 reps -- 1 minute (rest between sets)
• Flat Dumbbell Bench: 1 set -- 40 reps
• Hanging Leg Raises: 4 sets -- 1 minute (rest between sets) -- 12 reps
(knees to chest)
Chest day starts out with rest pause on the incline bench. Rest pause means this: Pick a weight that you can get 12-15 reps with. Do as many as possible, meaning go to failure. Rack the weight, wait 20 seconds and do it again for as many reps as you can. Rack the weight, rest 20 more seconds and repeat. This is killer! Naturally, your reps are going to go down from the first set to the third rest pause set but that's ok. Wait 3 minutes and repeat.
Next is dumbbell pullovers. Focus on getting a big stretch and using your pecs to contract the weight.
On the incline dumbbell flyes, make sure you are squeezing the weight at the top for a 1 second contraction. Rest periods are short on these, so they are going to get you really pumped!
Moving on, flat dumbbell bench for one all out set of 40 reps. This is a lot of reps, we know, but it will get the blood flowing in your muscles and also improve your cardio.
Finish up the workout with hanging leg raises, bringing the knees to the chest. These are a great abdominal workout.
Day 2: CARDIO
Day 2 will be some simple and effective interval cardio. High intensity interval training is a great way to get your heart racing. It is THE most effective way to shred body fat. On day 2, the cardio will be sprints. Run at 80%+ of your max speed for 50 yards. When you're done, walk back to the start and repeat. Do this 10 times and you will be gassed. This will take less than 15 minutes so it is a quick and very effective cardio workout.
Day 3: LEGS
• Squats: 5 sets x 5 reps -- 1 minute (rest between sets)
• Hamstring Curls: 4 sets x 12 reps -- 1 minute (rest between sets)
• Dumbbell Walking Lunges: 3 sets x 10 reps per leg -- 2 minutes (rest between sets)
• Barbell Step-Ups Super Set With Quad Extentions: 3 sets x 10/20 reps -- 1 minute (rest between sets)
• Crunches: 3 sets x 15 reps -- 45 seconds (rest between sets)
Ok, leg day is always a tough day, but if you want big quads, you're going to have to put the work in! Squats are first with very short, 1 minute rest periods. Five sets of five is on tap, but since the rest periods are so short, choose a weight roughly 70% of your max squat.
On to hamstring curls. Do these lying or seated, whatever is available to you. Just make sure to squeeze the contraction and lower the weight under control.
Walking lunges with a pair of dumbbells is next. Don't go too heavy with the dumbbells. We want to get a full range of motion on these and keep solid form. Do 10 per leg for 3 sets.
Next is a super-set; Barbell step-ups and quad extensions. Here's what to do: Place a bench in front of you to step up onto. Not too high, 12-18" will do. With a barbell on your back, simply step up onto the box with your right leg and back down. Repeat with your left and do this for 10 reps per leg. You're not done yet! Pump up your quads with 20 reps of a moderate weight. That would complete one super-set.
Finish off with some quick crunches to keep your core strong.
Day 4: SHOULDERS & TRICEPS
• Seated Dumbbell Shoulder Press 1/2, 1/2, Full (see below): 3 sets x 8 reps -- 1 minute (rest between sets)
• Side Dumbbell Raises: 2 sets x max reps in 30 secs -- 1 minute (rest between sets)
• Rear Delt Flyes: 3 sets x 12 reps -- 45 seconds (rest between sets)
• Dumbbell Floor Paused
Tricep Extensions: 3 sets x 12 reps -- 1 minute 30 seconds (rest between sets)
• Cable Tricep Pushdowns: 4 sets x 15 reps -- 30 seconds (rest between sets)
Day 4 begins with half, half, full dumbbell shoulder presses. Here's how to execute them. Begin by doing two reps that go through a partial range of motion of only half way up and back down, then do a normal dumbbell shoulder press with a full range of motion. The two half reps and one full range rep constitute one whole half, half, full rep. Do 8 per set for 3 sets.
Next is side dumbbell raises, simple enough, only these are for maximum reps in 30 seconds. Just grab a pair of dumbbells and perform side raises while a buddy watches the clock for you. 30 seconds to do as many as you can. Repeat once more for two total sets.
After hitting the front and side delts, finish the shoulders off with rear delt flyes for 3 quick-paced sets of 12.
For the triceps, dumbbell floor paused triceps extensions are a great mass building movement. Lay flat on your back on the floor with a pair of dumbbells extended overhead. Lower them as in a normal extension all the way to the floor, pause for a quick second and explode back up. Do 3 sets of 12.
Finally, pump up the triceps with 4 sets of 15 on cable pushdowns. Use any attachment you like personally and keep the rest periods very short to finish off the day.
Day 5: CARDIO
Cardio on day 5 will also be simple, but something you may not have done in a while -- jumping rope. Jumping rope is a simple and effective way to shred fat. Jump rope for 30 seconds and rest a minute. Repeat this for 8 sets. You can add time or sets depending on your ability, but jumping rope is great for cardio and fat burning.
Day 6: BACK & BICEPS
• Rack Deadlifts: 5 sets x 5 reps -- 2 minutes (rest between sets)
• Lat Pulldowns: 4 sets x 12 reps -- 1 minute (rest between sets)
• Dumbbell Rows: 5 sets x 10 reps -- 1 minute (rest between sets)
• Barbell Preacher Curls: 4 sets x 10 reps -- 45 seconds (rest between sets)
• Incline Dumbbell Curls: 3 sets x 12 reps -- 1 minute (rest between sets)
• Lying Leg Raises: 4 sets x 10 reps -- 1 minute (rest between sets)
Deadlifts are the bread and butter of a big back. Since this workout has a good amount of lower body work and cardio involved, we are suggesting rack deadlifts. Set the barbell on a power rack about 3" below the knee and start the deadlift from there. That will take the hamstrings out of the lift and isolate the back. Perform 5 sets of 5.
Next are lat pulldowns. Simple and straightforward -- just make sure to squeeze at contracting and lower the weight under control back to the top. Grip the bar outside of shoulder width.
Dumbbell rows are a great mass builder for the back. Perform these with a nice squeeze at the top and you'll be building a wider back in no time.
Moving on to biceps, barbell preacher curls are great for getting a nice stretch on the muscle and can pack on some real size. Biceps recover fast so a short rest period of 45 seconds is used for 4 sets of 10.
Incline dumbbell curls burn more than any other bicep movement. Really let your arms hang down and stretch. Make sure to really squeeze at the top and your biceps will be fried after these.
End the day with some lying leg raises. Keep your hands by your side and not under your body to get these done and finish the workout.
Day 7: OFF OR OPTIONAL PASSIVE CARDIO
The final day of the week should go by feel. If you are up to it, taking a half hour walk would be great to get the blood flowing in your body so you can reduce the lactic acid buildup in your muscles from the tough training sessions. If you are too beat up, just take the day off and recover.
Well there you have it, a great, workout from House Of Muscle. If you combine this workout with a good diet and House Of Muscle supplements, you can get leaner and gain some real muscle mass. The most important part is up to you.
Get in the gym and try this workout today! Train Hard!
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