The Best Workout Routines

Table Of Contents ► Introduction ► The Beginner Weight Training Workout Routine The Guidelines Of A Beginner Workout Routine The General Goals Of A Beginner Workout Routine The Beginner Weight Training Workout Routine: The Split The Beginner Weight Training Workout Routine: The Workouts The Beginner Weight Training Workout Routine: Version 1 Details And Clarifications: Workout A Details And Clarifications: Workout B Focus On Proper Form First Sets, Reps, Weight and Progression Don’t Screw With It! The Beginner Weight Training Workout Routine: Version 2 The Beginner Weight Training Workout Routine: Version 3 The Best Possible Solution My General Suggestions The Rest Is Up To You ► The Muscle Building Workout Routine The Muscle Building Workout Routine: The Split Which Version Of The Upper/Lower Split Should You Use? Option #1: Classic 4-Day Upper/Lower Split Option #2: Classic 3-Day Upper/Lower Split Option #3: Modified 4-Day Upper/Lower Split Option #4: Every-Other-Day Upper/Lower Split Selecting Your Split Option The Muscle Building Workout Routine: The Workouts The Muscle Building Workout Routine: Version 1 Details And Clarifications: Upper Body A Details And Clarifications: Lower Body A Details And Clarifications: Upper Body B Details And Clarifications: Lower Body B The Muscle Building Workout Routine: Version 1A The Muscle Building Workout Routine: Version 2 Details And Clarifications The Adjustments The Muscle Building Workout Routine: Version 3 Details And Clarifications The Adjustments The Muscle Building Workout Routine: Version 4 Why Alternating Sets Instead Of Supersets? Details And Clarifications The Muscle Building Workout Routine: Version 5 Details And Clarifications Upper Body A: Upper Body B: ► Bodybuilding 2.0 Here’s Why Typical Bodybuilding Workouts Suck High Volume Problems Low Frequency Problems Silly Splits Silly Nonsense The Point Death To Bodybuilding 1.0… Welcome To Bodybuilding 2.0! Bodybuilding 2.0: The Split Selecting Your Split Option Which Split Should You Choose? Bodybuilding 2.0: The Workouts Bodybuilding 2.0: Version 1 Details And Clarifications: Push Details And Clarifications: Legs Details And Clarifications: Pull Bodybuilding 2.0: Version 2 Details And Clarifications Push The Adjustments “Legs” Differences “Push” Differences “Pull” Differences Version 1 vs Version 2 Bodybuilding 2.0: Version 2A Details And Clarifications The Adjustments Bodybuilding 2.0: Version 3 Details And Clarifications Push Pull The Adjustments Bodybuilding 2.0: Version 4 ► Upper Body Focused Training Six Reasons People Care More About Upper Body Training Is Your Upper Body Focused Goal… Wrong? Training Your Legs Improves Your Upper Body! Really? Welcome To Upper Body Focused Training! Upper Body Focused Training: The Split Upper Body Focused Training: The Workouts Upper Body Focused Training: Version 1 Details And Clarifications: Upper Body A Details And Clarifications: Lower Body Details And Clarifications: Upper Body B The Lower Body Maintenance Requirement Upper Body Focused Training: Version 2 Details And Clarifications The Adjustments Upper Body Focused Training: Version 3 Details And Clarifications ► Lower Body Focused Training Welcome To Lower Body Focused Training! Lower Body Focused Training: The Split Lower Body Focused Training: The Workouts Lower Body Focused Training: Version 1 Details And Clarifications: Lower Body A Details And Clarifications: Upper Body Details And Clarifications: Lower Body B The Upper Body Maintenance Requirement Lower Body Focused Training: Version 2 Details And Clarifications The Adjustments ► OUtstanding Arms Option #1: Traditional Arm Improvement Option #2: Specialized Arm Improvement Option #3: Arm Specialization… With A Twist Welcome To Outstanding Arms! Outstanding Arms: The Split Outstanding Arms: The Workouts Outstanding Arms: Version 1 Details And Clarifications: Upper Body A Details And Clarifications: Lower Body A Details And Clarifications: Upper Body B Details And Clarifications: Lower Body B A Note About Biceps/Triceps Warm Up Sets Outstanding Arms: Version 2 Details And Clarifications The Adjustments Outstanding Arms: Version 3 Details And Clarifications The Adjustments Outstanding Arms: Version 4 Why Alternating Sets Instead Of Supersets? Details And Clarifications Outstanding Arms: Version 5 Details And Clarifications The Adjustments ► Targeted Lean Muscle But… What About The Opposite? Welcome To Targeted Lean Muscle! Targeted Lean Muscle: The Split Targeted Lean Muscle: The Workouts Targeted Lean Muscle: Version 1 Details And Clarifications: Push Details And Clarifications: Pull Targeted Lean Muscle: Version 2 Details And Clarifications Push Pull The Adjustments Targeted Lean Muscle: Version 2A Details And Clarifications The Adjustments Targeted Lean Muscle: Version 3 Details And Clarifications The Adjustments Targeted Lean Muscle: Version 3A Details And Clarifications The Adjustments Targeted Lean Muscle: Version 4 Details And Clarifications The Adjustments Targeted Lean Muscle: Version 4A Details And Clarifications The Adjustments Targeted Lean Muscle: Version 5 Details And Clarifications The Adjustments Targeted Lean Muscle: Version 6 ► 3DM: The 3-day mass gaining Routine Welcome To 3DM: The 3-Day Mass Gaining Routine 3DM: The Split Why Two Workouts Instead Of Four? 3DM: The Workouts 3DM: Version 1 Details And Clarifications: Upper Body Details And Clarifications: Lower Body 3DM: Version 1A 3DM: Version 2 Details And Clarifications The Adjustments 3DM: Version 3 Details And Clarifications The Adjustments 3DM: Version 4 Why Alternating Sets Instead Of Supersets? Details And Clarifications ► Maximum Muscle Hypertrophy Welcome To Maximum Muscle Hypertrophy! Maximum Muscle Hypertrophy: The Split Maximum Muscle Hypertrophy: The Workouts Maximum Muscle Hypertrophy: Version 1 Details And Clarifications: Push Details And Clarifications: Pull+Legs Maximum Muscle Hypertrophy: Version 1A Details And Clarifications The Adjustments Maximum Muscle Hypertrophy: Version 2 Details And Clarifications Push The Adjustments Maximum Muscle Hypertrophy: Version 2A Details And Clarifications The Adjustments ► The 2-Day Workout Routine But… What If You Can’t? Should You Adjust Your Life To Fit Your Workouts? However… Adjust Your Workouts To Fit Your Life Welcome To The 2-Day Workout Routine! The 2-Day Workout Routine: The Split The 2-Day Workout Routine: The Workouts The 2-Day Workout Routine: Version 1 Details And Clarifications: Workout A Details And Clarifications: Workout B The 2-Day Workout Routine: Version 1A Details And Clarifications Workout A: Workout B: The 2-Day Workout Routine: Version 1B Why Alternating Sets Instead Of Supersets? Details And Clarifications ► The Fat Loss + Muscle Maintenance Solution Why Aren’t We Trying To Build Muscle Instead Of Just Maintaining It? So Then, How Do You Maintain Muscle While Losing Fat? Here’s Why Everyone Else Screws It Up, And Why We Won’t Welcome To The Fat Loss + Muscle Maintenance Solution The Fat Loss + Muscle Maintenance Solution: The Split The Fat Loss + Muscle Maintenance Solution: The Workouts The Fat Loss + Muscle Maintenance Solution: Version 1 Details And Clarifications The Adjustments The Goal ► The Method Of Progression The Most Important Workout Component Of All The Progression Protocol Method #1: Modified Straight Sets Example Of How To Progress With Modified Straight Sets Method #2: Reverse Pyramid Training Example Of How To Progress With Reverse Pyramid Training Method #3: Descending Ramp Training Example Of How To Progress With Descending Ramp Training “But Wait… What About The Rep Ranges?!?” Which One Is Best? Method 1 vs Method 2 vs Method 3 ► The Deload Protocol The Protocol Should Everyone Do This? Diet Additional Details ► Changing Your workout: Why, When and How To Do It Beginner Recommendations Intermediate and Advanced Recommendations ► the warm up set protocol The Goals Of Warm Up Sets The Proper Warm Up Sequence Why Is This Warm Up Sequence So Ideal? Is This The EXACT Way EVERYONE Should ALWAYS Warm Up? Should I Warm Up Like This For EVERY Exercise? An Example Of Which Weight Training Exercises To Warm Up For ► The FAQ: Frequently Asked Questions I work out at home and don’t have access to anything but free weights. What should I do when one of the workouts calls for a machine-based exercise? Why do you use the Romanian deadlift more often than the conventional deadlift? Is it okay for me to use straps? How much weight should I be lifting for each exercise? What should I do if I reach a workout plateau, my strength gains stall and I am unable to progress? Which of these workouts are for men and which are for women? No, seriously. I’m a woman and there’s no way I can possibly use a workout routine that’s also made for a man. That’s just crazy talk! I want to get toned. Why aren’t there any workouts for toning? Or sculpting? Or shaping? I feel like I need to add more. I don’t feel like it’s enough. I feel like I should be doing more sets or exercises or advanced methods during these workouts. Should I? ► The End Questions or Feedback? I Want To Hear About Your Results! The End