Muscle Fitness Muscle & Fitness UK - April 2018

MALE MUSCLE TRAINING SCHEDULE Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Legs (Quad Legs (Quad Legs (Quad Legs (Quad Legs (Quad Legs (Quad Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Dominant) Dominant) Dominant) Dominant) Dominant) Dominant) & Glutes & Glutes & Glutes & Glutes & Glutes & Glutes MONDAY TUESDAY Back & Biceps Back & Biceps Back & Biceps Back & Biceps Back & Biceps Back & Biceps Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders WEDNESDAY REST REST REST REST REST REST REST REST REST REST REST REST Back & Biceps Back & Biceps Back & Biceps Back & Biceps Back & Biceps Back & Biceps THURSDAY FRIDAY Arms & Abs Arms & Abs Arms & Abs Arms & Abs Arms & Abs Arms & Abs Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Legs (Quad Legs (Quad Legs (Quad Legs (Quad Legs (Quad Legs (Quad & Glutes & Glutes & Glutes & Glutes & Glutes Dominant) Dominant) Dominant) Dominant) Dominant) Dominant) & Glutes SATURDAY Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders Chest & Shoulders Arms & Abs Arms & Abs Arms & Abs Arms & Abs Arms & Abs Arms & Abs SUNDAY HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs HIIT & Abs LEGS (QUAD DOMINANT) Exercise Reps Sets FST-7 Leg Extensions 10 7 Barbell Squats 10 3 Leg Press 10 3 Single Leg Lying Leg Curls (each leg) 10 3 Walking Dumbbell Lunges (each leg) 20 3 Leg Extensions 25 4 Smith Machine Calf Raises 20 5 Seated Calf Raises 20 5 Reps Sets Cable Rope Pulls SS Wide Grip Overhand Pull Ups 10 3 Under grip Lat Pull Down 10 3 Seated Cable Rows 10 3 Smith Machine Bent Over Rows 10-12 3 Dumbbell Single Arm Rows 10-12 3 Reps Sets EZ Bar Curls 10 3 Standing Dumbbell Curls (each arm) 10 3 Close Grip Bench Press 10 3 Straight Bar Reverse Curls 10 3 Tricep Dip Machine 20 4 Tricep Rope Extension 10 3 Dumbbell Kickbacks 20 4 BACK & BICEPS Exercise ARMS AND ABS WORKOUT PLAN Exercise 18 MUSCLE & FITNESS / APRIL 2018 manipulating your metabolism is carbohydrates. Structuring these macronutrients at pivotal times to ensure an elicited hormonal response is critical. Don’t drop these out, educate yourself on how to use them effectively instead. 03 BE OPEN TO NEW IDEAS: One of the biggest mistakes I see people make when trying to progress and advance as an aspiring cover

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