Bodybuilder Workout Summary Week 4
Today’s post is just going to be a summary of all of the bodybuilder workouts that I performed during week 4 of my 12 week body transformation. I think it will be easier for all of you to follow along and use the workouts yourself if they’re summarized in one easy to find place.
If you decide to try out these muscle building workouts yourself, keep in mind that you can absolutely substitute a few of the exercises in each of the workouts if there are other exercises that you prefer, just try to stick with the target repetition ranges and rest intervals as closely as possible if you want to get maximum results. The only exercises that I would not substitute at all are barbell squats and deadlifts…other than that, you can have your way with each of these bodybuilder workouts by substituting your favorite exercises in and out of the mix as you see fit.
During this week of workouts, I started to really notice a big increase in my strength levels. I’m not sure why my strength levels is increasing now during the fourth week of training, but the difference is noticeable. So if you;’re following along and implementing these Muscle Mass Advantage bodybuilder workouts on your own, expect to see some significant strength increases during week 4!
The Week 4 Bodybuilder Workouts
Monday’s Bodybuilder Workout – Legs
Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 6 sets x 3 reps
Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 6 sets x 3 reps
Tuesday’s Bodybuilder Workout – Biceps & Triceps
Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl: 3 sets x 3 reps
EZ Bar Curl: 3 sets x 3 reps
Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 3 reps
French Press: 3 sets x 3 reps
Wednesday’s Bodybuilder Workout – Chest & Back
Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 3 reps
Bench Press: 3 sets x 3 reps
Warm-Up:
Bent Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Bent Rows: 6 sets x 3 reps
Friday’s Bodybuilder Workout - Shoulders & Traps
Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 3 reps
Seated DB Shoulder Press: 3 sets x 3 reps
Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 6 sets x 3 reps
Well, that’s all for my week 4 bodybuilder workout summary. Hopefully these weekly workout posts are helping all of you who are following along with these Muscle Mass Advantage workouts. If you work your way through these workouts with honest efforts, I know that you’ll be able to achieve some serious muscle growth!
Your Friend And Trainer,
Nick
Read MoreMy Body Transformation
2/22/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Days 26, 27 & 28
Objective: To Burn Fat Build Muscle And Transform My Body In 12 Weeks
So far, I’d have to say that my body transformation is going pretty well. I feel like I’ve lost a ton of body fat and started to pack on some serious muscle mass, but I know I still have more work to do if I’m ever going to reach my goals!
I decided to take it easy on Thursday and only fit in a short 20 minute jog on the treadmill. It felt nice to take a break from lifting and give my body some rest, but I never totally feel right not hitting the weights.
Friday I finished off the week with a solid shoulder and traps workout. I can really tell that my body is getting stronger with each and every workout. Every time the rep brackets change in the Muscle Mass Advantage workouts, I’m not really sure what to expect – but I keep surprising myself by training with weights that I know I wouldn’t have been able to train with only a few weeks ago.
Friday’s Muscle Building Workout – Shoulders & Traps
Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 3 reps
Seated DB Shoulder Press: 3 sets x 3 reps
Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 6 sets x 3 reps
On Saturday, I decided to jog again for 20 minutes. Now that I’m starting to get into shape, it feels kind of nice to fit in a jog. It’s a great way for me to keep my head in my body transformation without over training or just trying to do too much.
As far as my bodybuilding diet goes, it seem like it’s getting easier for my to stick with it now that a few weeks have passed and I’m starting to see some real results in my body. The crazy thing is that even though I’m technically “cutting” right now, I’m not walking around my house starving at night and dreaming about all of the foods that I can’t eat. In the past, whenever I’ve attempted to strip off body fat, I’ve had to deal with huge cravings and hunger issues – I can remember it being very tough just to make it through the night at times. I think that this has a lot to do with the amount of dietary fats that I’m taking in right now – it just seems to completely kill my hunger and keep my body feeling satisfied – it’s awesome!
Here’s What I Ate Yesterday And Today…
- 1 cup of cottage cheese
- 1 cup of cottage cheese
- 3 cups of green tea
- 2 cups of cooked ground beef
- 2 cups of beef brisket
- 2 cups of cooked spinach (sauteed in a pat of butter)
- 2 cups of beef brisket
- 1/2 cup of walnuts
That’s all for today’s update
Your Friend And Trainer,
Nick
Read MoreMy Body Building Workouts
2/19/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 25
Objective: To Burn Fat Build Muscle And Transform My Body In 12 Weeks
On Wednesday I was petty excited because I got to perform one of my favorite body building workouts, my biceps and triceps. Even though I preach the ineffectiveness of single joint isolation exercises, I still feel that they have their place – especially when it comes to training your arms.I still like to design my arms workouts around the exercises that allow me to train with the heaviest weights (and thereby provide the most growth inducing stimulation), but for arms there is really no getting around the isolation exercises – at least if you want to get really big arms.
I have a lot of personal trainer friends that are still convinced that you don’t want to design muscle building workouts with any isolation exercises at all…But then again most of them have small arms 
I guess when it comes down to it, I’m no different than most guys. I want six pack abs, bulging biceps and a strong muscular chest and that’s exactly what I’m trying to accomplish over the course of the next few weeks. Each of these body building workouts is geared towards helping me accomplish my goal to pack on some serious muscle mass and strip off fat in 12 weeks.
Since I’ve fallen into my rut and haven’t been able to kick out some of my journal entry posts this week. I’ll be firing off another one this evening detailing my workout for today as well as any insight into my body transformation up to this point.
Wednesday’s Body Building Workouts – Biceps & Triceps
Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl: 3 sets x 3 reps
EZ Bar Curl: 3 sets x 3 reps
Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 3 reps
French Press: 3 sets x 3 reps
I was able to perform 3 sets of 3 reps of alternating dumbbell curls with 55 lb dumbbells and 3 sets of 3 reps f ez bar curls with 115 lbs. For my triceps I was able to complete 3 sets of 3 reps of skull crushers with 145 lbs and 3 sets of 3 french press with 115 lbs.
All in all, I would consider this one of my better body building workouts. I was able to get in to the gym hit it hard and heavy and get out quickly, just what I like. My arm felt like they were massive during this workout…it felt great.
Read MoreBodybuilders Workout
2/16/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Days 23 & 24
Objective: To Burn Fat Build Muscle And Transform My Body In 12 Weeks
Yesterday it was time to get after it again in the gym as my bodybuilders workout was focused on blasting my legs! Even though I find it tough sometimes to grind through a difficult leg workout, I always love the way my entire body feels after it’s all said and done. Each time I train my legs, I really feel like I’m making some serious progress toward my goals – probably just because I view my leg workouts as the toughest workout of the week – once it’s done, it’s all down hill from there!
I know what you’re probably all thinking right now – didn’t you just train your legs of Friday? Well…yes I did. But I noticed that I was having a hard time staying focused on my leg workouts towards the end of the week, so I thought that it would be a good idea to bump the workout to the beginning of the week, that way I can really pour some effort into it without having to worry about being too tired to give it my all. I also think that this move will help me out mentally – just getting through a difficult leg workout always makes me feel good, and should give me some serious momentum heading into the rest of the weeks workouts.
This week the Muscle Mass Advantage Phase II bodybuilders workouts shift up in dramatic fashion again and switch from the seemingly easy but really difficult 20 repetition range to the strength and power training bracket of 3 reps. Before I hit the gym today, I was kind of excited to see where my strength levels are at. It’s nice to be able to test out how your body is progressing with any type of strength gain, for my body it’s usually the first sign that things are moving in the right direction. On the other hand, if my strength levels decrease then I know that I need to make some changes to my bodybuilders workouts fast!
Monday’s Bodybuilders Workout – Legs
Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 6 sets x 3 reps
Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 6 sets x 3 reps
I was able to perform 2 sets of barbell squats with 315 lbs, then I had to drop the weight down to 275 for the remaining 4 sets. For my stiff leg deadlifts, I was able to do 6 sets with 225 lbs.
For today’s bodybuilders workout, I continued my momentum and blasted by chest and back…
Tuesday’s Bodybuilders Workout – Chest & Back
Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 3 reps
Bench Press: 3 sets x 3 reps
Warm-Up:
Bent Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Bent Rows: 6 sets x 3 reps
I was able to perform 3 sets of incline press with 225 lbs and 3 sets of bench press with 245 lbs. For my back, I was able to crank out 6 sets with 225 lbs. During this workout, I could really feel a noticeable difference in my strength levels. All of my lifts are really starting to go up – it feels great to be lifting with somewhat heavy weights again. All of the additional stimulation should lead to some more muscle growth for sure!
As Far As My Bodybuilding Diet, Here’s What I Ate Yesterday And Today…
- 1 cup of cottage cheese
- 1 cup of cottage cheese
- 3 cups of green tea (I cut it back a bit )
- 2 cups of cooked ground beef
- 2 cups of beef brisket
- 2 cups of cooked spinach (sauteed in a pat of butter)
- 2 cups of cooked ground beef
- 1/2 cup of walnuts
That’s all for today’s update
Your Friend And Trainer,
Nick
Read MoreWeek 2 – Weight Lifting Routines
Listed below are the exact same weight lifting routines I followed during the second week of my body transformation program. After you’ve worked your way through the week 1 workouts, then it’s time to jump into these babies! Not only are each of these workouts fundamentally solid, but if you implement them with honest effort each and every week, you will begin to build muscle mass.
My Week 2 Weight Lifting Routines
Muscle Building Workout #1 – Legs
Warm-Up:
Squat: 1 x 10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Squat: 4 sets x 5 reps
Warm-Up:
Stiff Legged Deadlift: 1 x10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Stiff Legged Deadlift: 2 sets x 5 reps
Leg Curls: 2 sets x 5 reps
Muscle Building Workout #2 – Chest And Back
Warm-Up:
Incline Press: 1 x 10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Incline Press: 2 sets x 5 reps
Dumbbell Bench Press: 2 sets x 5 reps
Warm-Up:
Dumbbell Rows: 1 x10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 2 sets x 5 reps
Lat Pull-Downs: 2 sets x 5 reps
Muscle Building Workout #3 – Biceps And Triceps
Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 2 sets x 5 reps
Z-Bar Curl: 2 sets x 5 reps
Warm-Up:
Push-downs: 1 x10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Push-downs: 2 sets x 5 reps
DB Triceps Extensions: 2 sets x 5 reps
Muscle Building Workout #4 – Shoulders And Traps
Warm-Up:
Shoulder Press: 1 x 10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 2 sets x 5 reps
Seated Dumbbell Press: 2 sets x 5 reps
Warm-Up:
Barbell Shrugs: 1 x10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Barbell Shrugs: 2 sets x 5 reps
Upright Rows: 2 sets x 5 reps
Well, that’s all for my week 2 weight lifting routines summary. Hopefully these weekly workout posts will help all of you who are following along with the program.
Your Friend And Trainer,
Nick
Read MoreMy Bodybuilding Workout Routine
I was thinking earlier today, that it might be a good idea to make a weekly post that lays out my bodybuilding workout routine for the entire week. That way anyone who wants to follow along and implement my workouts can access the entire program without having to search through thousands of training journal posts.
My Week 1 Bodybuilding Workout Routine…
Bodybuilding Workout Routine Day #1 – Legs
Warm-Up:
Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Squat: 2 sets x 10-12 reps
Warm-Up:
Stiff Legged Deadlift: 1 x10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Legged Deadlift: 2 sets x 10 – 12 reps
Bodybuilding Workout Routine Day #2 – Chest And Back
Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 2 sets x 10-12 reps
Warm-Up:
Dumbbell Rows: 1 x10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 2 sets x 10 – 12 reps
Bodybuilding Workout Routine Day#3 – Biceps And Triceps
Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl: 2 sets x 10-12 reps
Warm-Up:
Lying Tricep Extensions (Skull Crushers): 1 x10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Lying Tricep Extensions: 2 sets x 10 – 12 reps
Bodybuilding Workout Routine Day #4 – Shoulders And Traps
Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 2 sets x 10-12 reps
Warm-Up:
Barbell Shrugs: 1 x10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Shrugs: 2 sets x 10 – 12 reps
If you’re looking for some decent muscle building workouts, and you’re not sure where to begin – you should seriously consider putting this bodybuilding workout routine to use. I’m seeing amazing results from implementing these basic Muscle Mass Advantage phase II workouts, an I bet you will too!
Your Friend And Trainer,
Nick
Read More