Mass And Muscle Definition Combo

Mass And Muscle Definition Combo
By [http://ezinearticles.com/?expert=Kai_Lo]Kai Lo

I know a lot of you want to bulk up, and at the same time you don't want to be a huge, shapeless figure. Without any muscle definition, you will look like a giant powerlifter. What you can do is split your workouts to one heavy day and one light day. For instance, you can do your 5 sets of 5 reps flat benching on Monday for mass and strength, and then do 10+ reps per set of dumbbell flyes and cable flyes on Thursday for definition.

Here is a good routine for getting mass and muscle definition at the same time:

Monday


Superset

Flat Bench - 5 sets of 5 reps / 90 seconds rest

Bent-over Barbell Row - 5 sets of 6-8 reps / 90 seconds rest


Superset

Lying Triceps Extension - 3 sets of 8-10 reps / 60 seconds rest

Barbell Bicep Curls - 3 sets of 8-10 reps / 60 seconds rest


Twisting Crunches - 3 sets of 20 reps / 45 seconds rest


Tuesday


Barbell Squat - 5 sets of 5 reps / 120 seconds rest


Dumbbell Step-ups - 3 sets of 10 reps (2 steps = 1 rep) / 60 seconds rest


Superset

Reverse Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Sitting Calve Raises - 3 sets of 20 reps / 30 seconds rest


Wednesday


Military Shoulder Press - 4 sets of 6-8 reps / 60 seconds rest


Barbell Upright Rows - 3 sets of 8-10 reps / 60 seconds rest


Superset

Barbell Shrugs - 3 sets of 8-10 reps / 30 seconds rest

Hanging Knee Raises - 3 sets till failure / 30 seconds rest


Thursday


Deadlift - 4 sets of 5 reps / 150 seconds rest


Superset

Pullups - 3 sets of 8-10 reps / 45 seconds rest

Dumbbell Flyes - 3 sets of 12-15 reps / 45 seconds rest


Superset

Seated Wide-Grip Rows - 3 sets of 10-12 reps / no rest

Incline Push-ups - 3 sets of 20 reps / no rest


Friday


Superset

Lunges - 3 sets of 10-12 reps (alternate legs) / 30 seconds rest

Bent-over Lateral Raises - 3 sets of 10-12 reps / 30 seconds rest


Superset

Cable Tricep Extension - 3 sets of 12-15 reps / 30 seconds rest

Supinating Dumbbell Curls - 3 sets of 12-15 reps / 30 seconds rest


Superset

Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Seated Calve Raises - 3 sets of 20 reps / 30 seconds rest


Twisting Crunches - 3 sets of 20 reps / 45 seconds rest


You can put a rest day in between any of those. I recommend resting Thursday and do Thursday and Friday's workouts on Friday and Saturday. Stick cardio into your rest days.

Kai L.

For tips on bulking up / cardio / diet / workouts / and motivation go to my fitness blog - http://chinesemuscles.blogspot.com

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