Weight training is essential if you want to add muscle mass. The sample workouts include proven techniques that followed correctly will help you build muscle or lose fat. The mass workouts comprise mainly of compound movements that incorporate the most muscle fibers per workout to stimulate maximum growth.

Performing heavy weight workouts with low reps and sets will also stimulate your body to produce its own natural growth hormones such as testosterone and human growth hormone (HGH).

3-Day Push Pull Plan - Muscle Tone

Day 1 Shoulders, Pectorals, Triceps

Dumbbell Bench Press 3 X 10

Incline Dumbbell Press 3 X 10

Barbell Shoulder Press 3 X 10

Cable Flye 3 X 10

Bench Dip 3 X 10

Day 3 Back, Traps, Biceps

Deadlift 3 X 10

One Arm Row 3 X 10

Pull Up 3 X 10

Dumbbell Shrug 3 X 10

Barbell Curl 3 X 10

Day 5 Legs, Abs

Barbell Squat 3 X 10

Hack Squat 3 X 10

Dumbbell Lunge 3 X 10

15 Minutes Instinctive Abs Training

Strength and hypertrophy

Day 1 Upper body

Incline bench 3 x 5
Pull ups 3 x 5
T-bar or barbell row 3 x 5
Shoulder press 3 x 5
Barbell/dumbell/EZ bar bicep curl 2 x 5
Tricep pushdown/skull crushers 2 x 5

Day 2 Lower body

Squats/SLDL 3 x 5
Leg extensions 3 x 5
Leg curl 3 x 5
Calf raises 3 x 5

Day 4 Back & chest

Pull ups 3 x 12
Barbell row/T-bar 3 x 12
Machine pulldown 3 x 12
Bench press 3 x 12
Cable flye 3 x 12

Day 5 Legs

Squats/SLDL 3 x 12
Leg curl 3 x 12
Leg extension 3 x 12
calf raises 3 x 12

Day 6 Arms & shoulders

Barbell bicep curl 3 x 12
Hammer curl 3 x 12
Side laterals 3 x 12
Rear delt raises 3 x 12
Skull  crushers 3 x 12
Kick backs 3 x 12

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