Here is the FREE routine I have found at bodybuilding.com (a VERY reputable bodybuilding community with a ton of FREE advice), THIS LINK will take you to their “workout database” where you can specify certain criteria, and a workout from the database is selected which can help you to meet your goals.
Mine turned out to be “HIT” or “High Intensity Training“. You can read more about its design HERE.
It is designed for muscle building and strength training, hitting muscle groups with high intensity and heavy weight for short periods of time, 4 times per week. One of the nice things about it is that each day’s routine only takes about 20-30 minutes at the most. Muscle groups are isolated and worked to failure very fast on alternating days. This is perfect for if you have a tight schedule and want to hit the gym between classes or something.
Remember a couple important things though, with High Intensity Training (HIT) you must allow full and complete muscle recovery before hitting that muscle group again, and you must take each set to complete failure. The routine relies on the muscle fiber damage that occurs during those last 2 reps where you are shaking and struggling to put that weight up. If you arnt struggling, shaking, and fail to push out that last rep, you need to keep going until that happens.
Heres how it looks:
Monday:
- Deadlift – (rest Pause Style HEAVY) – 20 Reps
- Shrugs – 10 Reps
- Chins – 6-8 Reps
Tuesday:
- Bench Press – 4-6 Reps
- Dumbell Shoulder Press – 10 Reps
- Cable Lateral Raise – 15 Reps
Wednesday:
- Squats – 4-6 Reps
- Leg Curls – 15 Reps
- Calf Raises – 15 Reps
Friday:
- Close Grip Bench (Supersetted With Pushdowns Below!) – 6-8 Reps
- Pushdowns – 10 Reps
- Seated Barbell Curls – 10 Reps
- Incline Dumbell Curls – 6-8 Reps
- Cable Crunches – 15 Reps
