Why and How?
- Muscles require 48 hours with plenty of rest to recover. Without this recover period, you may be defeating the purpose of muscle building routines.
- Moderate routine should include three sets of 8-12 reps with 60-90 second rest intervals.
- Spend no more than 90 minutes in the gym.
- Supplements may help.
The Routine
The routine can be modified per your lifestyle, but always remember the “Why?”.
- Monday – Upper Body: Dumbbell Bench Press; Deadlift; Barbell Row; Overhead Press
- Tuesday – Lower Body including core: Squat; Deadlift
- Wednesday – REST
- Thursday – Upper Body: Dumbbell Bench Press;
- Friday – Lower Body including core
- Saturday – Rest
- Sunday – Rest
