My weekly routine - 7 exercises by Vince Del Monte

This is great routine from Vince Del Monte for building up muscle fast and losing fat, too. I recommend it to all of you who just starting to working out and it doesn't matter if your fat or thin ;). Just keep the weight on barbell low for the starter, especially for the dead lifts, because it will kill your lower back for like 2 days afterwards, if you're doing it for the first time.

But always remember to go fast up and slowly down. It's like 1 second for lift, 3 seconds to get to starting position and another 3 seconds to recover and do another repetition. About reps - do as many as you can and repeat that for 3 times. These exercises are well developed so if you "destroy" your muscles in one exercise they are not used in another one, or as little as possible.



I'm doing this routine twice a week and then twice a week I'm focusing on other parts as abs, chest, shoulders, triceps and biceps alone. But if you do the 3 sets of something like 10-12 reps and still have some energy left in the muscels you're targeting at, try doing one set of as many repetitions as you can:

1. dumbbell curls after bent over rows
2. just stretch after deadlift
3. dumbbell front rise after clean and press
4. dumbbell flys after bench press
5. do another set of pull ups
6. scull crusher after dips
7. dumbbell squads after squads with barbell

 But keep in mind that you should alternate you're program every couple of weeks! Your muscules must be still guessing to start growing, that's why people working hard look all the same even they work as hard as in the gym - they are doing the same thing over and over and that's not good for getting ripped.