By: Mike Murphy

Pay attention to the specifics from the workout plan you want to follow to achieve your maximum results!

The Beefy Way

One of the most common methods is the heavy-weight, low-rep method. This method is believed to add the most muscle mass to your frame in the quickest amount of time. The game plan is very self-explanitory; put lots of weight on the bar and push/pull/curl/whatever as hard as possible for 4-6 reps. Form is to remain formidably strict and momentum should be avoided at all costs. The idea is do approximately 3-4 exercises per bodypart, with each exercise consisting of 3 or 4 sets.

Monday

• CHEST
  • Flat Bench Press - View Exercise
  • Decline Bench Press - View Exercise
  • Incline Bench Press - View Exercise
  • Dumbbell Flyes - View Exercise
• TRICEPS
  • Single Dumbbell French Press - View Exercise (Shown w/ bb)
  • Cable Pushdowns - View Exercise
  • Reverse-Grip Pushdowns - View Exercise
  • Dumbbell Kickbacks - View Exercise
• ABDOMINALS
  • Hanging Leg-Lifts - View Exercise (Shown Standing)
  • Decline Bench Crunches - View Exercise
  • Side Crunches - View Exercise

Click HERE For Print Log For Monday's Routine

Tuesday

• BACK
  • Chin-ups - View Exercise
  • Pull-overs - View Exercise
  • Barbell Rows - View Exercise
  • Deadlifts - View Exercise
• BICEPS
  • Barbell Curls - View Exercise
  • Dumbbell Curls - View Exercise
  • Reverse-Grip Cable Curls - View Exercise
  • Dumbbell Concentration Curls - View Exercise
• FOREARMS
  • Wrist Curls - View Exercise
  • Dumbbell Rocker Curls - View Exercise
  • Hanging Contests - Hang By The Bar As Long As You Can!

Click HERE For Print Log For Tuesday's Routine

Wednesday

• DAY OFF FOR RECOVERY

Thursday

• SHOULDERS
  • Barbell Press - View Exercise
  • Side Lateral Dumbbell Raise - View Exercise
  • Front Dumbbell Raise - View Exercise
• TRAPS
  • Barbell Shrugs - View Exercise
  • Hanging Cleans - View Exercise
• NECK
  • Neck Machine - View Exercise

Click HERE For Print Log For Thursday's Routine

Friday

• QUADS
  • Barbell Squats - View Exercise
  • Dumbbell Lunges - View Exercise
  • Seated Leg Extension - View Exercise
• HAMSTRINGS
  • Seated Leg Curls - View Exercise
  • Standing Leg Curls - View Exercise
  • Straight-Leg Deadlifts - View Exercise
• CALVES
  • Standing Barbell Heel Raise - View Exercise
  • Seated Calf-Raise - View Exercise

Click HERE For Print Log For Friday's Routine

Saturday

• DAY OFF FOR RECOVERY

Sunday

• DAY OFF FOR RECOVERY

Print This Workout, Click Here!

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Good Luck,

mikethespike@bodybuilders.com

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