Are you tired of not getting the results you're waiting for? Did your workout schedule make you bored? Why don't you make a big change in your training? OK ... HERE WE GO!!!

Everybody knows the fundamentals of weight training with the emphasize in gaining muscle or/and getting stronger, simple: COMPOUND EXERCISES. From time to time we get to a point of no return and we try to find the best way to break that plateau. We spend time and dedication to apply approaches to break that plateau and sometimes we don't get what we want.

Here you will find a typical basic workout designed not just for a beginner but also for this particular advanced lifter who wants to make some big changes in their body. In these 12 weeks you will let your body repair those muscle fibers to make a muscle stronger and bigger.

We will train 3 times per week on non-consecutive days (Monday, Wednesday, Friday), you will work the entire body 3 times during a 2-week period.

Training

Train to failure. As you progress through this program you will start getting stronger. The weight that you use should make the last 2-or-3 reps of each set difficult and failure should occur close to the prescribe rep target. When you hit the rep target, you should increase the weight and hit failure at or before the rep target.

Keep your rep range for muscular growth to 6-to-12 per set. Stay below 6 reps and you are getting into powerlifting. It is up to you to decide whether your priority is muscular growth or strength. You can combine both in a single workout with amazing results. To do that please follow one of my workouts: "MY MASS WORKOUT".

The month #3 on MY MASS WORKOUT routine I combine both goals: strength and mass. A big change is completed with a mass diet. Check your body weight at the beginning of week 1 and monitor your calorie intake to adjust it depending upon your needs. TRAIN HARD and be SAFE!!!

WORKOUT 1

Back	Deadlift **	3 x 6-8
Shoulders	Military Press ** Lateral Raises	3 x 6-8 3 x 6-8
Traps	Dumbbell Shrugs	3 x 6-8
Biceps	Barbell Curls ** Incline Dumb Curls	3 x 6-8 3 x 8-10
Abs	Leg Raises Crunches	2 x 20 2 x 20

Click Here For A Printable Log Of Workout 1

WORKOUT 2

Chest	Bench Press** Decline Flyes	3 x 6-8 3 x 8-10
Triceps	Lying Triceps Ext** Pushdowns	3 x 6-8 3 x 8-10
Legs	Squats ** Leg Ext Leg Curls **	4 x 6-8 3 x 8-10 3 x 8-10
Calves	Standing Calf Raises Seated Calf Raises	3 x 8-10 3 x 8-10

Click Here For A Printable Log Of Workout 2

** Perform 2 warm-up sets of 20 reps before the work sets.

DIET

Breakfast	6oz Oatmeal 6 Eggs (Whole) 1 Banana 4 Slices of Toast w/ Peanut Butter Multivitamins
Mid-snack	Weight Gainer or Meal Replacement
Lunch	3/4 lb Meat, Poultry or Fish 12oz Baked Potato 6oz Vegetables Protein Drink w/Milk
Mid-snack	Protein Drink (Pre-Workout Drink) 10gm Creatine 10gm Glutamine
Mid-snack	Protein Drink (Post-Workout Drink) 10gm Creatine 10gm Glutamine Vitamin C
Dinner	3/4 lb Meat, Poultry or Fish 12oz Baked Potato 6oz Vegetables Protein Drink w/Milk
Before Bed	Protein Drink w/Milk

Thanks,

myworkouts2003@yahoo.com