Tag: build muscle

  • This 5-day bodybuilding split is a timeless classic

    This 5-day bodybuilding split is a timeless classic

    Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively.

    More into athleticism than aesthetics? Try our 3-day Contender’s Plan for high-performance athletes

    The Workout Plan

    DAY 1 – Chest & Back 1


    1. Barbell Chest Press 4 x 8 rest 90 sec
    2. Cable Pulldowns 4 x max rest 90 sec
    3. Barbell Incline Press 4 x 10 rest 60 sec
    4. Barbell Bent Over Row 4 x 10 rest 60 sec
    5. Push Ups 3 x 10 rest 45 sec
    6. V-Bar Cable Row 3 x 10 rest 45 sec
    7. Hip Thrust 3 x max rest 60 sec

    DAY 2 – Legs 1


    1. Barbell Squat 4 x 8 rest 90 sec
    2. Plie Squat 4 x 10 rest 60 sec
    3. Barbell Romanian Deadlift 4 x 8 rest 90 sec
    4. Dumbbell Lying Hamstring Curl 3 x 10 rest 60 sec
    5. Barbell Bridge Off Bench 3 x 10 rest 45 sec
    6. Standing Calf Raise 4 x 8 rest 45 sec
    7. Rope Cable Crunch 3 x 12 rest 60 sec

    DAY 3 – Shoulders & Arms


    1. Standing Military Press 4 x 8 rest 90 sec
    2. Standing Dumbbell Lateral Raises 4 x 10 rest 60 sec
    3. Standing Dumbbell Arnold Shoulder Press 3 x 10 rest 60 sec
    4. Standing Barbell Bicep Curl 4 x 10 rest 60 sec
    5. Barbell Bench Tricep Skull Crushers 4 x 10 rest 60 sec
    6. Seated Dumbbell Hammer Curl 3 x 10 rest 45 sec
    7. Bench Dips 3 x 10 rest 45 sec
    8. Plank 3 x 60 sec rest 30 sec

    DAY 4 – OFF

    DAY 5 – Chest & Back 2


    1. Dumbbell Incline Chest Press 4 x 10 rest 60 sec
    2. Dumbbell Flat Chest Press 3 x 12 rest 60 sec
    3. Dumbbell Incline Chest Fly 3 x 12 rest 60 sec
    4. Chin Ups 4 x 10 rest 60 sec
    5. Incline Bench Dumbbell Row 3 x 12 rest 60 sec
    6. Single Arm Dumbbell Row 3 x 12 rest 45 sec
    7. Weighted Bench Hip Thrusts 3 x 12 rest 60 sec

    DAY 6 – Legs & Abs 2


    1. Barbell Walking Lunges 3 x 12 per leg rest 60 sec
    2. Narrow Barbell Squats 3 x 12 rest 60 sec
    3. Dumbbell Reverse Lunges 3 x 12 rest 60 sec
    4. Single-leg Standing Calf Raise 3 x 15 rest 45 sec
    5. Barbell Shrugs 4 x 8 rest 60 sec
    6. Dumbbell Seated Shrugs 4 x 10 rest 45 sec
    7. Weighted Crunch 3 x 12 rest 45 sec

    DAY 7 – OFF

    *This program was originally produced by HUMANFITPROJECT for Men’s Fitness magazine.

  • Break the Regular Routine—A Chest and Triceps Workout

    Break the Regular Routine—A Chest and Triceps Workout

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    If you’re a steady follower of HFP, you know we don’t put out just any workout. All of them are tried and tested. If fact, you’ve probably seen the results yourself.

    This past winter we dropped the WINTER BULK UP program for adding mass, and more recently dropped the SPRING TRIM UP program for cutting up the extra body fat before summer.

    If you’ve wrapped up both programs, or looking to recycle one or the other, go ahead a swap in this chest and triceps workout.

    THE WORKOUT

    For the first grouping; choose a weight you can just barely reach 12 reps with. If you hit failure before 12, move down in weight by 5-lb. increments.

    For the second grouping; choose a weight you can barely do 10 reps with. Drop the weight so you can barely do another 10 reps. Do this 3 times total.

    GROUPING 1

    Barbell Flat Chest Press 4 x 12 – 60 second rest
    Incline DB Chest Press 4 x 12 – 60 second rest
    Decline Bench DB Press with Twist 4 x 12 – 60 second rest

    GROUPING 2

    Push Ups on DB – SS with – DB Bent Over Kickbacks 3 x 12 – 45 seconds rest
    Flat Bench DB Fly – SS with – Straight Bar Cable Tricep Press Downs – 3 x 12 – 45 seconds rest
    DS – Cable Overhead Tricep Extensions – 1 x 10/10/10

    For the the most up-to-the-minute updates on new program releases, interviews, and other exclusives—follow HFP on Instagram, Facebook, Twitter, and YouTube

  • The Bulk-Me-Up Burger Pita Pocket

    The Bulk-Me-Up Burger Pita Pocket

    Trying to pack on size? We’ve got just the sandwich for you. This avocado and prosciutto burger pocket is the perfect blend of protein, carbs, and fat to help you build muscle and recover from workouts faster than ever.

    6 servings: 636 calories, 56 grams of protein.

    WHAT YOU NEED:

    – 2 lbs ground beef
    – 2 eggs (beaten)
    – cumin
    – garlic powder
    – cayenne pepper
    – ground black pepper
    – 1 package prosciutto
    – 2 avocados
    – lime juice
    – cilantro
    – sea salt
    – crumbled feta cheese
    – whole-wheat pita pockets

    PREP:

    The Burger:

    · In a bowl, combine ground beef, eggs, cumin, garlic powder, cayenne, and ground black pepper. Shape 4 equal-size patties and set aside. (While preparing the burger you can also bake the prosciutto (see step 1 below).

    Clean and simple avocado spread:

    · Mix avocado, lime juice, cilantro, and a dash of salt and pepper by hand or using a food processor.

    MAKE IT HAPPEN:

    – Preheat oven to 375 degrees. Place prosciutto on a lined baking pan or roasting rack, laying slices flat. Bake until fat turns golden and meat is darker, about 15 minutes. Transfer prosciutto to paper towels to drain (it will crisp as it cools).
    – Season patties with salt and place in the skillet. Allow to brown on one side, approximately 2–3 minutes, and then flip. Add crumbled feta cheese and place in oven under broiler. Cook to desired doneness.
    – Assemble your burger inside the pita pocket, topping with avocado spread and prosciutto.

    This content was originally published on MENSFITNESS.com