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Build, Shape and Define Workout

Type: Muscle Building Workout

This is one of nearly 400 different workouts that make up our

Training Program » Find out more

If you're looking to build muscle and define your physique then look no further. This impressive intermediate free weights workout is going to push you that bit harder to have you pumped and ready for the next phase. This workout is an ideal introduction to working out with free weights. Over the next 4 to 6 weeks we’re going to build, shape and define your body.

Preparation is Everything!

Before you dive head first into more advanced training programs, it’s important to prepare your body for building muscle. This is a workout that hits all the major upper and lower muscle groups in one well-structured routine to be performed 3 times a week. The workout is simple to follow and uses basic free weight exercises that are going to build muscle, increase strength and improve overall muscle tone. After doing this workout you’ll be able to hit the ground running and start to focus on building some serious bulk.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Muscle Building Conditioning Workout

Instructions:

Print Workout

Total body routine to be repeated 3 times per week.
Select a weight that you can just about manage 12 repetitions with good technique.
Take 1 to 2 minutes rest between each set.
Leave 48 hours between each workout for adequate recovery

Exercises:

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1	Squat, Barbell

3 sets

10 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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2	Bench Press, Barbell

3 sets

12 reps

Targets:

Muscle Groups:

Chest

Triceps

Description: The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise t ...

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3	Shoulder Press, Dumbbell

3 sets

12 reps

Targets:

Muscle Groups:

Shoulders

Triceps
Upper Back

Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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4	Lat Pulldown, Cable, Wide Grip

3 sets

12 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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5	Bent Over Row, Barbell, Overhand

3 sets

12 reps

Targets:

Muscle Groups:

Mid Back

Biceps
Rear Shoulders

Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

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6	Bicep Curls, Barbell

3 sets

12 reps

Targets:

Muscle Groups:

Biceps

None

Description: Bicep curls isolate the bicep muscles in the upper arm. It's a very popular exercise and one most people can relate to. Remember not to neglect the triceps though, because it's a combination of well developed triceps and bice ...

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7	Tricep Extension, Dumbbell, Lying

3 sets

12 reps

Targets:

Muscle Groups:

Triceps

None

Description: The lying dumbbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a pair of dumbbells with the hands, keeping the elbows stationary and extending the elbows to raise ...

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Crunch

3 sets

15 reps

Targets:

Muscle Groups:

Abdominals

Obliques

Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.