Our Advanced 4 week plan is designed to shock your arms and increase muscle mass. The reps range is varied from a low of 3 for increased strength to a high of 15 for both your biceps and triceps exercises. Make sure to warm up and stretch both biceps and triceps before this workout. Also, stretch both muscles at the end of the routine. * 90 seconds rest between sets and exercises. You should reduce the rest period when the intensity needs to be increased. * Rep timing: slow and precise. * Adjust the weight being lifted to allow for the recommended reps to be completed. You may have to reduce the weight to accomplish this when the same number of reps is recommended for multiple sets.

Increase your strength with this training program that is designed to help you increase your strength with 4 workout days per week. This workout provides enough difficulty to stimulate muscle growth but at a level that is not overwhelming for the beginner. *Rest 90 seconds between sets and exercises. *Adjust the weight to ensure you complete the recommended number of reps. *Use a weight that will ensure you complete the recommended number of reps and could not complete another full rep.

Pack on some mass the correct way with this workout program that is designed for the beginner who would like to add more muscle. The program is done with lower reps working in the range of 85% - 95% of your 1 rep max. This will allow you to utilize your type IIb muscle fibers creating growth like you've never seen before.

Pack on all the muscle you want but you'll never look complete without those washboard abs. This program is designed to stimulate your abdominal muscles and help give you just that. Of course, nutrition is a major factor in accomplishing this but if you combine a healthy, low fat diet with this program you WILL see results.

This workout was designed for beginners or for those that have taken a break from working out. This full body routine will build a great foundation and will produce quality results. On the exercises with 5x5 the first two sets are warm up sets. Use about 60% and 80% of your one rep max for these sets. Use your working weight for the final three sets. Also, perform 2 warm up sets on the dead lifts and only 1 working set.

This routine will prepare your muscles for more serious training. This program is the first in a series of a 12 week program and should be completed before starting the second phase. Complete this workout on 3 non-consecutive days during the week. Start with a weight that will allow you to complete the recommended number of reps. You should add weight each week (2.5 to 5lbs) and use that weight until you can again perform the recommended number of reps. Then add additional weight.

This is the second part of the Beginner Circuit Training program. During this program you will be alternating between upper and lower body muscle groups. Perform your workouts on 3 non-consecutive days per week. Do each set to failure and increase the weight (2.5 to 5lbs) when you can perform the recommended number of reps for each set. Rest between 60 and 90 seconds between sets and exercises. You can choose alternative exercises on occasion to work the muscle from a little different angle.

This routine is designed to rapidly add both size and strength. The reps ranges for this workout range from 3 to 5 for strength and 6 to 12 for building muscle mass. Use the "burn out" technique when the recommended reps is greater than 12. Pick a weight that you can perform 15 to 20 reps with and complete the recommended reps with as little rest pause as possible. Use a 1 day on - 1 day off - 2 days on - 1 days off - 1 day on split. All sets are completed to failure. Failure is reached when you feel as if you cannot perform another complete rep. You should not fail to complete the last rep, just continue with reps until you feel you cannot perform another complete rep.

Weight Training builds muscle, fastens metabolism, burns fat and is the basis of a strong, firm muscular body. For weight loss we are using a rep range of between 8 to 12 with short rest periods of 30 to 90 seconds. This is a three days per week weight training plan. You should perform Aerobics at least twice a week. To see results quickly you must have a high protein and moderate carbohydrate diet.

This weight training routine is designed to develop basic, functional strength. Basic strength training is important for adapting the body for more strenuous, subsequent weight training. This routine was designed to balance the your body's musculature by working most or all of the major muscle groups and prepares tendons, ligaments and joints helping to reduce the risk of injury. We recommend that you follow this program from 8 to 12 weeks if you are inexperienced. However,if you are experienced in weightlifting and are just returning then 4 to 8 weeks on this program is sufficient. After completing this program we recommend that you move on to a more advanced routine that will increase your muscle mass or overall strength. Ensure you perform a warm up set before your working set for each muscle group. Also, as always you should perform two sets of any ab exercise each day.

Whether you simply want to get more toned, fitter body, enhance your performance in a particular sport, or build a good base of strength before taking your training to higher levels, start with the six-week Phase 1 Program. This foundation routine is truly for the beginner. This workout gradually increases in exercise volume and intensity which prepare you for the next level of training. During the first three weeks you will perform 1 set of each exercise. Then then next three weeks you will be performing 2 sets for each exercise. These routines should take not longer than 45 minutes with 30 seconds rest between exercises. Select weight that allow you to complete the recommended number of repetitions. The last few reps should feel hard so if you complete any set easily you need to increase the weight. If you cannot complete the set or the intensity is to much decrease the weight.

This is the second phase of preparing your body for future growth. This plan is designed to challenge your body more, further increasing overall strength, symmetry, and muscular endurance. You should notice an increase in muscle size, tone or shape after completing this 6 week program. You will be training based on an upper and lower body split. The weight will become slightly heavier with fewer reps. The 2nd phase of training will also require your to workout 3 non-consecutive days per week. With one day's rest between workouts you will be able to increase your training intensity. It will take about 45 minutes to complete each day's workout. The weight used should be increased slightly each time to ensure that you complete the recommended reps and reach failure on the last rep. Do not attempt to go beyond failure. Failure is defined as that point in which you can no long complete a full rep with proper form. Only rest 60 to 90 seconds between sets and one or two minutes between exercises or until your breathing rate returns close to normal.

This is a continuation of the beginner program. It is designed to increase muscle mass and strength. This program should be followed for the next three (3) months. This phase 3 program involves an increase in intensity and require that each set be performed to failure. In other words, you continue to perform reps until you cannot do a complete rep with good form. This overload on your system is necessary if you want to make physical gains from your workouts. Used smartly (meaning in a gradually progressive way), it can lead to improvement in your health and fitness. Used incorrectly, it can lead to injury. So BE CAREFUL! Do not push past failure! The amount of weight is increased and the number of reps is decreased for each exercise. This is know as pyramid training. Your upper body is divided into two separate routines and separate routine for your lower body. The training frequency that you, and everybody else, should use is variable, not fixed. I repeat not fixed, when you strength train, as a way to develop more muscle the intensity of your workouts has to progress upward. If they remain at the same intensity there is no reason for new muscle to grow. If you want to train effectively you have to understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts. The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size. Your rest days are just as important as your training days. By giving your muscles more time to recover between strength training sessions you will be on the road to major gains in strength, muscle size and fat loss. Therefore, perform the first two upper body routines on consecutive days and rest on the 3rd day. Perform the lower body routine on the 4th day. Depending on your muscle recovery you can either take a day of rest after performing the lower body routine or perform the 1st upper body routine on the 5th day. So, depending on your recovery time these routines can be performed 3 to 5 times per week. Each routine should take about 45 minutes with 60 to 90 seconds between sets and 1 to 2 minutes between exercises.

This routine is designed to rapidly add both size and strength. The reps ranges for this workout range from 3 to 5 for strength and 6 to 12 for building muscle mass. Use the "burn out" technique when the recommended reps is greater than 12. Pick a weight that you can perform 15 to 20 reps with and complete the recommended reps with as little rest pause as possible. Use a 2 days on - 1 day off - 3 days on - 2 days off split. All sets are completed to failure. Failure is reached when you feel as if you cannot perform another complete rep. You should not fail to complete the last rep, just continue with reps until you feel you cannot perform another complete rep.

This workout plan is a tailored for full body stimulation. In order for your muscles to grow larger, it is a known fact that your body must endure stress. This plan will provide your muscles with a precise amount of stress or overload that your body can handle. This routine is designed for a 2 days on 1 day off 3 days on 1 day off split. The goal or the rep ranges is to create muscle confusion for maximum result. Add any ab exercise at the end of each workout and train as hard as possible each workout to ensure muscle growth.

Strength-endurance exercises you take your time with sets, going slowly so that the whole set takes up to 1 minute to complete. The reasoning is that what we call time under tension produces both strength and endurance gains in muscles.

The muscle shock programs are designed to be used when you are at a point in your training where it seems you are working hard but getting nowhere. When you get to a plateau something needs to change. In essence, you need to force the muscles into new growth by using these shock routines. This program will cause your muscles to work harder, different or longer than what you've previously done and enhance your ability to grow. Minimum stress leads to minimum growth; great stress equates to greater growth. Sometime it is necessary to undergo shock like stress to continue on your journey of reaching your full physical potential. Each of the muscle shock programs incorporate a different training method. Muscle Shock 1 was designed using drop sets. To perform a drop set you reduce the weight used during the previous set by 20 to 30% and complete additional reps until you reach failure. The drop set should be performed immediately following the previous set with little or no rest between set. You should perform a drop set when the recommended number of reps is 1. This is a high intensity program which should not be followed for more than 2 to 4 weeks. Following this program for longer period will result in increased rate of muscle breakdown and decrease rate of muscle building. This program is only designed to shock your muscles through training plateaus. The workout time for this program is about 45 minutes with 60-90 seconds between sets (except drops sets) and 2-3 minutes between exercises. You can perform this workout 3 to 5 days per week with at least 2 days rest per week. Ensure you allow sufficient time for muscle recovery before continuing. Ensure the weight used allows you to train to failure on each set at the recommended number of reps. Always train with good form with little or no cheating.