Following on from my Simple Exercise Routine which is designed to help you lose some pounds and tone up if you are just a beginner, this routine has been designed to help create bigger muscles whilst still burning fat. Its desgined to shock your muscles and cause what it known as "post exaustion", after which your muscles should grow bigger in size.

When you exercise you break down muscle tissue which is then repaired during rest and continues to grow, but after a while of following the same routine (usually from 8 weeks onwards) you reach a plateau and your routine is not as effective as it used to be. This Routine changes that by "shocking" your muscles and creating "post exaution" with longer rest periods for then to repair and grow.

I should point out that in order for this to work you should also have a healthy amount of protien in your diet.

SAFETY WARNING!

Please only start this exercise if you have been regularly exercising for more than 6 months. Before starting any Exercise or Diet program please consult your GP before doing so.

This routine should be repeated for 3 sets of 8 reps (unless stated) to begin with. Once you have advanced you can then up the sets to 4 sets.

Routine

Remember and Do Your Warm Up Exercises before you start and stretches once you have finished.

Do these exercises in the order shown, if you cannot do them on the days specified then you can juggle them about to days that you can do them, but remember and have at least a days rest between routines.

Monday

1. Deadlifts (dumbbell or barbell)
2. Squats (dumbbell or barbell)
3. Leg Lunges (dumbbell)
4. Rows (dumbbell or barbell)
5. Single Rows (dumbbell)
6. Shoulder Shrugs (dumbbell or barbell)

Wednesday

1. Swiss Ball dumbbell Press or Bench Press
2. Dumbell Flyes
3. Swiss Ball Press Ups
4. Curls (dumbbell or barbell)
5. Concentration Curls (dumbbell)
6. Hammer Curls (dumbbell)

Friday

1. Shoulder Press (dumbbell or barbell)
2. Side Lateral Raises (dumbbell)
3. Front Lat Raises (dumbbell)
4. Bridge (with or without stability ball) - 30 - 90 Seconds
5. Crunches (with or without a stability ball) - 15 Reps
6. Side Oblique Crunches - 15 Reps
7. Leg Raises - 15 Reps

You should start to notice more changes to your muscle mass after 4 weeks, however you should change your routine before you hit a plateu so its best to change it at this time.

Article Written by Barry Walker of BDWWebs.com

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Exercise Mat
Dumbbell Set
Stability Ball

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Reps: Repition of exercise where you repeat the exercise a certain amount of times in one set.
Sets: several exercises intended to be done in series; "he did four sets of eight reps of Squats"

Here is a simple exercise routine to help you lose some pounds and tone up if you are just a beginner. This routine has been designed so that it can be done at home with minimal equipent aswell as in the gym.

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