Some good muscle building routines can make your ab training far more productive and pay back huge dividends in the long term if you stick with them. The benefits of such workouts are numerous and not only include the calories burnt during training but also the ones that muscle needs 24 hours per day for maintenance.

Some of the weight training exercises can also be great ab exercises in there own right and this benefit along side a more impressive looking physique and faster results mean that these routines are well worth incorporating in your overall six pack program.

The following weight training routines are for people who have already practised our basic workouts and you should stick with these until you feel ready to move onto our advanced ones.

**muscle building routines **

**workout one**

3 sets of 10 repetitons of bench press

3 sets of 10 repetitons of incline bench press

3 sets of 10 repetitions of shoulder press

3 sets of 10 repetitions of shoulder shrugs

3 sets of 10 repetitions of pull ups

3 sets of 10 repetitions of dead lifts

3 sets of 10 repetitions of bicep curls

3 sets of 10 repetitions of preacher curls

3 sets of 10 repetitons of triceps extensions

3 sets of 10 repetitions of dips

3 sets of 10 repetitions of squats

3 sets of 10 repetitions of hamstring curls

3 sets of 10 repetitons of calf raises

**workout 2**

3 sets of 10 repetitons of dunbell bench press

3 sets of 10 repetitions of chest flyes

3 sets of 10 repetitions of dumbell shoulder press

3 sets of 10 repetitions of upright rowing

3 sets of 10 repetitions of lat pull downs

3 sets of 10 repetitions of dumbell rows

3 sets of 10 repetitions of barbell curls

3 sets of 10 repetitions of bicep concentration curls

3 sets of 10 repetitons of cable triceps extensions

3 sets of 10 repetions of triceps press ups

3 sets of 10 repetitions of leg press

3 sets of 10 repetitions of leg extensions

3 sets of 10 repetitons of calf raises

**Muscle building routines**

**workout 3**

3 sets of 10 repetitons of bench press

3 sets of 10 repetitons decline bench press

3 sets of 10 repetitions of dumbell raise

3 sets of 10 repetitions of upright rowing

3 sets of 10 repetitions of seated rows

3 sets of 10 repetitions of lat pull downs

3 sets of 10 repetitions of bicep alternate curls

3 sets of 10 repetitions of concentration curls

3 sets of 10 repetitons of triceps single dumbell extensions

3 sets of 10 repetitions of french press

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 repetitions of incline bench press

3 sets of 10 repetitons of machine seated chest press

3 sets of 10 repetitions of lateral raises

3 sets of 10 repetitions of shrugs

3 sets of 10 repetitions of T bar rows

3 sets of 10 repetitions of pull ups

3 sets of 10 repetitions of barbell curls

3 sets of 10 repetitions of bicep hammer curls

3 sets of 10 repetitons of dips

3 sets of 10 repetitions of close grip bench 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 routines**

**workout 5**

3 sets of 10 repetitons of incline dumbell flyes

3 sets of 10 repetitions of decline dumbell flyes

3 sets of 10 repetitions of shoulder shrugs

3 sets of 10 repetitions of lateral raises

3 sets of 10 repetitions of dead lifts

3 sets of 10 repetitions of horizontal pull ups

3 sets of 10 repetitions of alternate dumbell curls

3 sets of 10 repetitions of bicep preacher curls

3 sets of 10 repetitons of dips

3 sets of 10 repetitions of triceps extenions

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

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

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