The basic muscle building workout.



Although at first glance a muscle building workout might seem unnecessary and of little interest to anyone who’s main focus is doing ab exercises to get a rock solid six pack. The truth is that any abs program that doesn't include a good weight training routine will not be anywhere near as effective as it could be.

The reasons for this are, muscle building speeds up your metabolism for many hours after your workout has finished so in effect you are burning calories even when you are resting. Also, because muscle needs more calories than fat, the change in body composition (more muscle less fat) that weigh training creates means that you need more calories 24/7 so again you will burn more fat. Finally the weight loss needed to develop a six pack will also result in a big reduction in muscle mass unless you include a muscle building workout to minimize this.

Therefore, to help you on your way, especially if you are unfamiliar with weight training I have put together a number of basic muscle building workouts for you to try. I hope that you will make use of these and stay with them for at least one month before progressing onto the moderate and then advanced weight training workouts to help supercharge your ab definition.

Please note, It is not possible to say what weight you should use for these exercises because everyone is so different. However, you should be able to do 10 repetitions per set and only the last two reps should be difficult to do.

Muscle building workout 1

3 sets of 10 repetitons of bench press

3 sets of 10 repetitions of shoulder press

3 sets of 10 repetitions of pull ups

3 sets of 10 repetitions of bicep curls

3 sets of 10 repetitons of triceps extensions

3 sets of 10 repetitions of squats

3 sets of 10 repetitions of hamstring curls

3 sets of 10 repetitons of calf raises


Muscle building workout 2

3 sets of 10 repetitons of dunbell bench press

3 sets of 10 repetitions of dumbell shoulder press

3 sets of 10 repetitions of lat pull downs

3 sets of 10 repetitions of bicep concentration curls

3 sets of 10 repetitons of cable triceps extensions

3 sets of 10 repetitions of leg press

3 sets of 10 repetitions of leg extensions

3 sets of 10 repetitons of calf raises


Workout 3

3 sets of 10 repetitons of chest flyes

3 sets of 10 repetitions of upright rowing

3 sets of 10 repetitions of seated rows

3 sets of 10 repetitions of bicep alternate curls

3 sets of 10 repetitons of triceps single dumbell extensions

3 sets of 10 repetitions of leg press

3 sets of 10 repetitions of single hamstring extensions

3 sets of 10 repetitons of calf raises


Workout 4

3 sets of 10 repetitons of machine seated chest press

3 sets of 10 repetitions of shrugs

3 sets of 10 repetitions of dumbell rows

3 sets of 10 repetitions of bicep hammer curls

3 sets of 10 repetitons of triceps french press

3 sets of 10 repetitions of front squat

3 sets of 10 repetitions of leg extensions

3 sets of 10 repetitons of calf raises


Muscle building workout 5

3 sets of 10 repetitons of incline bench press

3 sets of 10 repetitions of front raise

3 sets of 10 repetitions of horizontal pull ups

3 sets of 10 repetitions of bicep preacher curls

3 sets of 10 repetitons of narrow grip bench press

3 sets of 10 repetitions of single leg press

3 sets of 10 repetitions of leg extensions

3 sets of 10 repetitons of calf raises


For awesome six pack try the five best abs exercises.

Find out why lower back exercises are essential for a great six pack.

Find out how building muscle mass will super charge your fat burning for ripped abs.

Please return to the homepage for more on muscle building workout routines.