Mother Nature's Anabolics. 4 Week Muscle Building Workout Routine
Take advantage of what I like to call "Mother Nature's Anabolics" and transform your body. Below is a 4 week muscle building workout routine to pack on pounds of muscle mass!
While it is true that you won't be able to SEE your abs while you still have a layer of fat over them, that doesn't mean you shouldn't train them. The cardio aspect of my Kickboxing workout will help melt the fat off faster.
You can also go to www.ckotrainer.com and sign up for the 30 Day Body Transformation-- this is a diet plan that will help if you need it.
Michael Andreula CKOtrainer.com 4 Week Workout Routine:
Michael Andreula CKOtrainer.com 4 Week Workout Routine:
Mike's Routine- Week #1
Monday: Chest and Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training-- get my Complete Workout and a heavy bag or hand weights.
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds (2-3 mins.) Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pull downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pull Downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Monday: Chest and Abs
Barbell Bench Press (4 sets of 6-8 reps)
Incline Bench Press (4 sets of 6-8 reps)
Hanging Leg Raises (3 sets of 20-25 reps)
Crunches (3 sets of 20-25 reps)
Tuesday: Back
Bent Over Barbell Rows (4 sets of 6-8 reps)
Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training-- get my Complete Workout and a heavy bag or hand weights.
Thursday: Legs
Barbell Squats (4 sets of 6-8 reps)
Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Military Press (4 sets of 6-8 reps)
Side Lateral Raises (4 sets of 6-8 reps)
Barbell Curls (4 sets of 6-8 reps)
Skull Crushers (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds (2-3 mins.) Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine - Week #2
Monday: Chest & Abs
Flat Bench Dumbbell Press (4 sets of 8-10 reps)
Decline Barbell Press (4 sets of 8-10 reps)
Knee Raises On Parallel Bars (3 sets of 20-25 reps)
Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
Barbell Deadlifts (4 sets of 8-10 reps)
Seated Cable Rows (4 sets of 8-10 reps)
Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Leg Press (4 sets of 8-10 reps)
Lying Leg Curls (4 sets of 8-10 reps)
Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Dumbbell Press (4 sets of 8-10 reps)
Front Dumbbell Raises (4 sets of 8-10 reps)
Preacher Curls (4 sets of 8-10 reps)
Tricep Pull downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #3
Monday: Chest & Abs
Incline Dumbbell Press (4 sets of 6-8 reps)
Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
Ab Crunch Machine (3 sets of 20-25 reps)
Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
Single Arm Dumbbell Rows (4 sets of 6-8 reps)
Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Walking Dumbbell Lunges (4 sets of 6-8 reps)
Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
Machine Shoulder Press (4 sets of 6-8 reps)
Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
Seated Dumbbell Curls (4 sets of 6-8 reps)
Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Mike's Routine- Week #4
Monday: Chest & Abs
Machine Chest Press (4 sets of 8-10 reps)
Decline Dumbbell Press (4 sets of 8-10 reps)
Cable Crunches (3 sets of 20-25 reps)
Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
Lying T Bar Rows (4 sets of 8-10 reps)
Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Kickboxing Cross-Training workout
Thursday: Legs
Hack Squats (4 sets of 8-10 reps)
Seated Leg Curls (4 sets of 8-10 reps)
Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
Seated Barbell Military Presses (4 sets of 8-10 reps)
Front Deltoid Plate Raises (4 sets of 8-10 reps)
EZ Bar Curls (4 sets of 8-10 reps)
Rope Pull Downs (4 sets of 8-10 reps)
Saturday: Kickboxing Cross-Training workout
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
