Ok duders, are you looking for a workout to build up that lean muscle?  I think we’ve got one that will actually give you the results you’re looking for.  All it takes is 3 exercises, 3 times a week. Sound too good to be true?  Think again.  Some people tend to think in order to build muscle you need be to be doing every exercise known to man, with too much weight to handle, 7 days a week with no rest.  Wrong.

It’s time to workout Smarter not Harder.

Here is an excellent workout plan that will show you resluts and is actually achievable in all of our hectic lives.

• Monday
  • Bench Press
  • Chinup
  • Deadlift

Do a total of 25 reps of each excersie, using a weight you can lift 4 to 6 times before your tempo slows or your technique goes bad.  *Important – Rest about 60 seconds between each set.

• Tuesday – Rest

• Wednesday
  • Dumbell single-arm shoulder press
  • Dumbell single-arm row
  • Dumbell lunge or stepup

Do a total of 40 reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your tempo slows or your technique goes bad.  *Important – Rest about 45 seconds between each set.

• Thursday – Rest

• Friday
  • Barbell bent-over row
  • Dips
  • Squat

Do a total of 15 reps of each exercise, using a weight you can lift 2 to 3 times before your tempo slows or your technique goes bad.  *Important – Rest about 90 seconds between each set.

I like this type of workout for a number of reasons: 1. you can finish up your workouts in 30-45 minutes easily and 2. it’s only 3 days a week.  This is something that is easily attainable for anyone with a busy schedule.  If you have to, wake up 30 mintues early or go to bed 30 minutes later.  Try this workout for 6-12 weeks and you’ll see amazing results.  It’s always good to change up your workout routine… why not start with this one?

Good luck!  More to come…