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Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Intermediate
Days Per Week: 4
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
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Workout Description
Training days will be intense, fast-paced and challenging. Because of the dimished downtime, you will feel more engaged. In addition, the supersets will keep your heart racing and your muscles pumped.
Timed Exercises
You will begin each workout with a timed exercise. The point of a timed set is to do as many reps as possible within a 5 minute period of time. You may rest as often as you need to.
When you rest, rack or unload the weight and catch your breath. When you feel physically and mentally ready, start knocking out reps again, even if it's only a few. * Leg Press - 100 reps in 5 minutes * Bench Press - 50 reps in 5 minutes * Deadlift - 15 single reps in 5 minutes. You perform one rep at a time, release the bar, and rest until you feel physically and mentally ready for the next rep. If your form deterioriates, stop the set.

Here is the training split: * Monday - Quads and Back * Tuesday - Chest and Shoulders * Wednesday - Off * Thursday - Deadlifts, Hamstrings, Traps and Calves * Friday - Arms * Saturday - Off * Sunday - Off Monday | Quads and Back | Exercise | Sets | Reps | Leg Press | 1 | 5 minutes | Superset - Squats | 3 | 10 | Superset - Leg Extensions | 3 | 15 | Superset - Hack Squats | 3 | 10 | Superset - Dumbbell Lunge | 3 | 10 | Superset - Barbell Row | 3 | 10 | Superset - Pull Ups | 3 | 10 | Superset - Machine Row | 3 | 15 | Superset - Seated Cable Row | 3 | 15 |

Tuesday | Chest and Shoulders | Exercise | Sets | Reps | Bench Press | 1 | 5 minutes | Superset - Incline Dumbbell Bench Press | 3 | 10 | Superset - Cable Crossovers | 3 | 10 | | | | Superset - Smith Machine Bench Press | 3 | 10 | Superset - Pec Dec | 3 | 15 | Superset - Military Press | 3 | 10 | Superset - Side Lateral Raise | 3 | 15 | Superset - Smith Machine Overhead Press | 3 | 10 | Superset - Bent Over Rear Laterals | 3 | 15 |

Thursday | Deadlifts, Hamstrings, Traps and Calves | Exercise | Sets | Reps | Deadlift | 1 | 5 minutes | Superset - Reverse Hack Squats | 3 | 10 | Superset - Leg Curls | 3 | 15 | Superset - Dumbbell Stiff Leg Deadlift | 3 | 10 | Superset - Good Mornings | 3 | 10 | Superset - Barbell Shrugs | 3 | 10 | Superset - Dumbbell Shrugs | 3 | 10 | Superset - Seated Calf Raise | 3 | 15 | Superset - Leg Press Calf Raise | 3 | 15 |

Friday | Arms | Exercise | Sets | Reps | Superset - Bench Dips | 3 | 10 | Superset - Barbell Curls | 3 | 10 | Superset - Cable Tricep Extensions | 3 | 10 | Superset - Two Arm Dumbbell Preacher Curls | 3 | 10 | Superset - Close Grip Bench Press | 3 | 10 | Superset - Hammer Curls | 3 | 10 | Superset - Seated Two Arm Dumbbell Extension | 3 | 10 | Superset - Cable Curls | 3 | 10 |

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Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Advanced
Days Per Week: 4
Equipment Required: Barbell, Bodyweight, Dumbbells, Machines
Target Gender: Male & Female
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Workout Description
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday - Chest and Triceps | Chest | Exercise | Sets | Reps | Barbell Bench Press | 4 | 10, 8, 8, 6 | Incline Bench Press | 3 | 8, 8, 6 | Decline Bench Press | 3 | 8, 8, 6 | Dumbbell Flys | 2 | 10 | Dumbbell Pullover | 2 | 8 | Triceps | Exercise | Sets | Reps | Tricep Extension | 4 | 10, 8, 8, 6 adding weight | Tricep Dip | 3 | 10 | Tricep Bench Dip | 3 | 8 |

Tuesday - Back and Biceps | Back | Exercise | Sets | Reps | Chin Up | 2 | 8 | One Arm Dumbbell Row | 3 | 8 | Seated Row | 2 | 8 | Bent Over Barbell Row | 2 | 8 | Lat Pull Down | 3 | 10, 10, 8 | Biceps | Exercise | Sets | Reps | Standing Barbell Curl | 3 | 8, 8, 6 | Close Grip Preacher Curl | 3 | 8, 8, 6 | Incline Dumbbell Curl | 2 | 12-14 | Concentration Curl | 2 | 10 |

WEDNESDAY - REST DAY/CARDIO Thursday - Shoulders and Forearms | Shoulders | Exercise | Sets | Reps | Machine Shoulder Press | 3 | 10 | Dumbbell Reverse Fly | 3 | 8-10 | Military Press | 4 | 10 | Dumbbell Lateral Raise | 2 | 10 | Dumbbell Shrugs | 2 | 10 | Upright Row | 2 | 10 | Forearms | Exercise | Sets | Reps | Standing Wrist Curl | 4 | 10 | Barbell Wrist Curl | 4 | 10 |

Friday – legs | Legs | Exercise | Sets | Reps | Squat | 5 | 10, 8, 8, 6, 4 | Leg Extension | 3 | 12 | Leg Curl | 3 | 12 | Calves | Exercise | Sets | Reps | Standing Calf Raise | 4 | 12 | Seated calf Raise | 2 | 12 |

WEEKEND - REST DAYS

Lemon Cheese Cake N’ Strawberry Protein Shake Recipe

3 scoops lemon cheese cake ice cream
1 cup strawberries, frozen
3 tbsp evaporated milk
2½ cups milk
4 eggs

Put the milk and eggs first in a blender and blend them together. Then add the lemon cheesecake ice cream and continue blending. Lastly, add the evaporated milk and strawberries and blend.

Protein shake recipes without protein powder. * Cottage cheese — 1 cup. * Peanut butter — 1 tablespoon. * Skimmed milk — 1 cup. * Half a packet of fat-free vanilla pudding mix.
Put the above in a blender with a cup of water and some ice cubes blended together, and then eat it like ice cream.
This one I liked. * Lemon ice cream — 3 scoops. * Frozen strawberries — 1 cup. * Evaporated milk — 3 tablespoons. * Skimmed milk — 2 1/2 cups. * 4 eggs.
Blend the milk and the eggs and then add the ice cream, and finally, the strawberries and evaporated milk. * Medium carrots — 2. * Medium apples — 2. * Brown Rice protein — half a cup. * Coconut milk — 1 cup. * One egg.
Chop up the carrots and apples, at all the ingredients to a blender, and blend until smooth. Adding a banana may improve this recipe.