It’s Friday folks! The weekend starts today. Well… for most it should, if not then enjoy the time until it comes. By now, I hope most of you have enjoyed the posts and topics I have covered so far on stayfitbug.com. That will not stop! But today it is time to introduce workout routines, those of which I have personally experienced. This is to be known as:

BUGS WEEKLY WORKOUT ROUTINES

Every week I will post a workout schedule, some cardio based, some weights based or a variation of both, and the results that you can aim to achieve from doing them. By outlaying the results you can expect to achieve, it will be easy to identify if the post will be related to you or not. They will be based on what I’ve learned from being an athlete and from since being into fitness, and how effective I found them to be.

Today’s workout routine: Beginner weight training (building for muscle mass)

Ideal for: Beginners and those with busy schedules

I find that it is always best to try and start your workout week on a Monday. This allows you to fully utilize the weekdays and keep your weekends for rest days. Remember this (Balance)

Make sure you perform 1 -- 2 sets of Warm-up exercises. Stretch before every first set.

Bugs Workout  Week # 1

KEY

Flat bench press

Incline bench press

Dumbbell Flys

Shoulder press

Lateral raises

Abdominal crunches

Wrist curls

Chin ups

Lat pulldowns

bent over rows

Dead lifts

Bench dips

Squats

Leg curls

Calf raises

Standing barbell curl

Seated barbell curl

Wrist curls

MONDAY

Chest

Flat Bench Press

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Incline Bench Press

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Dumbbell Flys

3 sets

Reps

1.10
2. 6
3. 4
(To failure)

Shoulders

Barbell Shoulder Press (Try sitting first)

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Lateral Raises

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches

5 sets to failure

Forearms

Wrist Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

WEDNESDAY

Back

Chin-ups

3 sets

Lat Pull downs

3 sets

Reps

1.10
2.6
3.4
(To failure)

Bent-over Rows

3 sets

1.10
2. 6
3.4
(To failure)

Dead lifts

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Triceps

Bench Dips
3 sets to failure

Triceps Pull downs

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches
5 sets to failure

FRIDAY

Legs

Squats

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Leg Curls

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Calf Raises

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Biceps

Standing Barbell Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Seated Dumbbell Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Forearms

Wrist Curls

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches
5 sets to failure

The exercises outlined for each day are to work those specific muscle groups, so you can alternate the exercises to suit how you feel, to avoid overtraining specific muscles but more importantly to keep your workout fun.

Incoming search terms:

• dumbbell flys (999)
• leg curls (658)
• wrist curl (442)
• Incline Bench Press (340)
• wrist curls (302)
• shoulder workout (99)
• chins (78)
• lateral raises (72)
• squats (61)
• routine (58)

Whenever the summer months begin to approach and the clothes on peoples back become less and less, you will inevitably see people flaunt their muscle sculpted and toned bodies that they have been working on during the winter months, and so they should. But one thing I do see every now and again is guys with huge arms…but not the whole circumference! What they would tend to have is large tricep muscles but small bicep muscles. So their arms would appear large in size only from a side or back viewpoint.

This is not the result you want!

Whenever you see someone with arms as I have described above, then they have been focusing to hard on one muscle group too much, in this case, the triceps. In general the tricep muscles are bigger than bicep muscles, and they will be the main muscles of the arm that stand out as your muscles grow. To prevent this one must work the biceps with exercises such as chin ups or any exercise that requires a pulling movement. After this it is then good to get into a habit of leaving bicep curls exercises till the end of your workout. This will ensure that your biceps are evenly worked compared to your triceps.

Even more important

The above is how you ensure a good balance and workout of both arm muscles. But what one must first acknowledge is that the arm muscles are still only facilitators of moving the larger muscle groups. Because of this, the arm muscles have no choice but to get stronger when the bigger muscle groups gets worked. Bigger muscle groups that the arms assist with would be with exercises such as:

• Bench-press (Chest, Shoulders muscles)
• Various row exercises (Back muscles)
• Military press (Shoulder muscles)
• Chin ups/ pull-ups (Several muscles)

If you focus on working on the above major muscle groups with the said exercises, your biceps and triceps will improve in strength and size naturally.

The key thing here is to:

1. Keep your main focus on a full body workout
2. Keep specific exercises for your triceps and biceps (or when weaknesses occur)

The reason why one may get carried away and focus on the arms only, is because they are the stand out muscles that every one will see with most of the clothes you wear. And this mindset is wrong. However, I believe there are exceptions.
Take someone like myself for example. Being 6’1 with longer legs and arms than most individuals, I have a much harder time building my biceps and tricep muscles to a reasonable size, compared to someone who maybe shorter than myself. So while the bigger muscle groups like shoulders back and chest develop naturally, my arms (and legs) tend to get left behind, even though I began my workouts with a ‘fully body workout’ mind set.

Keep working hard, be consistent and natural results will come!

Incoming search terms:

• biggest muscle (221)
• biggest muscles ever (216)
• biceps and triceps (193)
• biggest muscles (117)
• biggest muscles in the world (85)
• BIGGEST TRICEPS (83)
• the biggest muscle (79)
• muscled people (68)
• size exercise of biceps and triceps (47)
• worlds biggest muscles (43)