Justin Woltering Creates Free 5 Day Workout Routine to Build Muscle Fast - Part 1

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Kansas City, Kansas, United States of America (Free-Press-Release.com) October 18, 2010 -- Bodybuilder and Author of Bigger Better Faster Now, Justin Woltering , has released a free 5 day workout routine. This routine is perfect for guys who don't have a lot of time to spend in the gym. You don't have to train often to get great results, but it certainly helps! Here is part 1 of Justin's 5 day workout routine to build muscle fast:

Day 1: Legs

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Justin Woltering Creates Free 5 Day Workout Routine to Build Muscle Fast - Part 1

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That’s right, we’re starting with legs. If you look around most gyms and notice what the regulars do day after day, you’ll see that most people neglect their lower bodies. That’s because squatting, leg pressing, and lunging are hard-ass work! Make no mistake about it, an honest leg training session will have you breathing like a tank at the end and walking funny for days afterwards. Don’t be discouraged though, because hard lower body training is MORE than worth the effort. You will gain serious leg mass, mental toughness, and even some additional upper body size from the powerful hormonal response from heavy lifts like squats.

Squat – Take a strong, medium width stance, sit back into the squat until the tops of your thighs are parallel with the floor, stand back up, and repeat. Warm up gradually until you get to a weight that allows you to get 4-6 reps. After that set, rest, drop the weight by 50-100 pounds, and do a set of 8-10 reps. Increase the weight on both of these sets every workout and watch your leg development take off!

Leg Press – Using your strongest foot placement, do 3-4 sets of 15-20 reps. Don’t skimp on the weight, but make sure you get a VERY full range of motion.

Lunges – Using either a barbell or dumbbells do 2-3 sets of 15 reps per leg. This will seriously tax your cardiovascular system, but it will help your hamstring development immensely.

Leg Extensions and Leg Curls – Superset these movements for 3-4 total sets of 15-20 reps each. These are your last exercises, so go for a strong burn and a huge pump!

Day 2: Chest

Every guy’s favorite day, a good chest workout will make your upper body feel big, strong, and powerful. Leave your ego at the door, though – you need to use good form if you actually want to achieve a big, broad chest and a strong bench press.

Flat Bench Press–A lot of internet training “gurus” bash the bench press these days, saying it’s dangerous and a poor chest developer. They couldn’t be more wrong. The bench press is what built the best chests in the world, including Arnold’s! The key is to use proper form and gradually get stronger from one workout to the next. Keep your feet on the floor, your shoulder blades pinched together, and a slight arch in your lower back. After having a spotter hand the bar off to you, press the bar up and down using a full range of motion and a moderate tempo. You don’t need to go slow, but you do need to control the weight. Work up to 2-3 sets of around 5 reps each. Heavy weight is the name of the game here in order to build muscle fast!

Incline Dumbbell Press: To fully develop your chest, you need to work the upper set of muscle fibers around your clavicle, as well. No exercise does this better than the incline dumbbell press. Set the bench at a moderate angle of about 30 degrees and press the dumbbells with a full range of motion. Warm up as needed and do 2-3 sets of 10-12 reps.

Dips: Most people don’t work hard on dips anymore, and that’s a shame. They are one of the best exercises for overall upper body development! Since you’re already warmed up, go straight into using your bodyweight for 3-4 hard sets. Once you can do 10-12 reps per set, start adding some weight to yourself with a dip belt.

Cable Crossovers: You’re already done the heavy lifting for the day with the first three movements. Now you’re going to do some flies at the crossover station to pump tons of blood into your chest! Who doesn’t love leaving the gym with a huge pump? This movement is not going to do much for muscle building, so do as much or as little as you like. I usually do 2-3 sets of around 20 reps and follow those with some hard stretching.

There you have it - 2 days of Justin Woltering's 5 day workout routine to build muscle fast. Part 2 of this workout routine, including days 3-5 will be released in a few short days. To receive more bodybuilding tips and Justin's 4 day workout routine, please download his free bodybuilding ebook at http://www.JustinWoltering.com/blog.

More information can be found online at http://www.JustinWoltering.com/blog

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