This routine is a muscle building fat burning solution. Workout 4 days a week with the 5th day for all cardio. If you perform this routine correctly you will gain muscle weight.
ROUTINE 3
Schedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 | Workout #2 | Workout #1 | Workout #2 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
|
Bench Press - 8-10 Reps |
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| Incline Bench - 6-10 Reps | ||||
| Behind The Neck Press - 8-10 Reps | ||||
| Side Lateral Raise - 8-10 Reps | ||||
| Reverse Lateral Raise - 8-10 Reps | ||||
| Tricep Pulldown - 10 Reps | ||||
| Lying Tricep Extension - 10 Reps | ||||
| DB Kickback - 8-10 Reps | ||||
| EZ Bar-Curl - 8-10 Reps | ||||
| Straight Bar Curl - 8-10 Reps | ||||
| DB Curl - 8-10 Reps | ||||
| Situp - 20-25 Reps | ||||
| Knee Raise - 20-25 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Pulldown To Front - 8-10 Reps | |||
| Seated Row - 10 Reps | |||
| Pulldown To Rear - 10 Reps | |||
| Stiff Leg Deadlift - 8-10 Reps | |||
| Squat - 10 Reps | |||
| Leg Extension - 8-10 Reps | |||
| Hamstring Curl - 8-10 Reps | |||
| Calf Raise - 10-12 Reps | |||
| Situp - 20-25 Reps | |||
| Knee Raise - 20-25 Reps |