The 12-Week Muscle Building Exercise Program :Second Phase (9-12 weeks)

Second Phase (9-12 weeks):

This stage won't be that interesting. You will have 5 exercise days seven days with higher reps and shorter rests in the middle of sets. You additionally need to take a stab at doing at any rate once per week-one reiteration maximums1 (1RM) particularly when you are doing Squats, Seat presses, and Deadlifts. Amazing… that looks frightening! Presently, enough of the talking. How about we see the exercise plan:

Monday (1RM ought to be executed on a 75% limit in each rep)

 Squats: 3x8
 Seat Presses: 3x8
 Deadlifts: 3x8
 Superset: Draw ups + Plunges: 3x8
 One-arm hand weight Lines: 3x8
 Free weight Shoulder Presses: 3x8
 Superset: Standing Bicep Twists + Skull Smashers: 3x8

Tuesday (1RM ought to be executed on a 75% limit in each rep)

 Leg Presses: 3x8  Seat Presses: 3x8
 Standing Straight-Bar Military Press: 3x8
 Superset: Force ups + Plunges: 3x8
 One-arm free weight Columns: 3x8
 Superset: Mallet Twists + Close-hold seat presses: 3x8

Wednesday (1RM ought to be executed on a 65% limit in each rep)

 Squats: 3x12
 Seat presses: 3x12
 Deadlifts: 3x12
 Superset: Force ups + Plunges: 3x12
 One-arm hand weight Columns: 3x12
 Free weight Shoulder Presses: 3x12
 Superset: Standing Bicep Twists + Skull Smashers: 3x12

Thursday (1RM ought to be executed on a 65% limit in each rep)

 Leg Presses: 3x12  Seat Presses: 3x12
 Standing Straight-Bar Military Press: 3x12
 Superset: Draw ups + Plunges: 3x12
 One-arm free weight Lines: 3x12
 Superset: Sledge Twists + Close-grasp seat presses: 3x12

Friday (Execute your 1RM as indicated by your capacities)

 Squats: 3x1
 Seat Presses: 3x1

 Deadlifts: 3x1 

Indeed, it is truly wild, would it say it isn't? In spite of the fact that, when you get as far as possible of this program, ideally, you will have besieged your muscles with moderate, medium and heavier loads joined with higher, less and one-rep maximums that all add to effective muscle building. When you are done with the program, it is very prescribed to actualize a one-week rest period. Amid that time, you should diminish your everyday sugar admission and increment protein utilization (2.5 grams/kilo of body weight).