21 Day Muscle Building
Steven Cao
The key to building a fully proportional aesthetic physique is to first off building a great foundation. A great foundation is built through the correct necessary compound lifts and workouts. Proper weight training and high volume work will allow you to put on more muscle mass/density. The main objective for someone who is trying to get bigger or bulk up is to build muscle mass.
Some people will state,
“I don’t want to be too big or I don’t want to have too much muscle.”
The reality is having too much muscle is an overrated term used by many people. It takes consistent training and proper nutrition to put on quality muscle. Like they say muscle just doesn’t grow over night!
You’re in the right hands my friend. This training program will consist of the workouts I’ve been incorporating into my routine for the past 7 years. Everything I learned was through trial and error. I will teach you my ways of weight training to progressively build strength and to advance your weight training to an elite level.
A
Incline Machine Press
12, 12, 8, 8, 8, 8
B1
Arnold Press
4 x 12
B2
DB Side Lateral Raises
4 x 10
C1
Pec Dec / Chest Fly Machine
4 x 10
C2
Incline Barbell Bench Press
4 x 10
D
Dips
4 x 10
A
Mid Grip Lat Pull Down
15, 12, 10, 8
B
Reverse EZ Bar Rows
4 x 10
C
Single Arm DB Rows
12, 10, 8
D
Reverse DB Flys
3 x 12
E
Reverse Pec Deck
3 x 15
A
Barbell Squat
12, 12, 10, 8, 8, 8, 10
B
Leg Press
15, 12, 8, 8, 12
C
Lying Hamstring Curls
4 x 15
D
Stiff Leg Deadlifts
12, 10, 8, 8
A
Incline DB Press
12, 12, 10, 8, 8, 8, 10, 10
B1
DB Fly-Press
10, 10, 8
B2
Incline Barbell Bench Press
10, 10, 8
C1
Pec Dec / Chest Fly Machine
4 x 10
C2
Push Ups
4 x MAX
D
EZ Bar Curls
3 x 10
E
Preacher Curls
3 x 10
F
Bicep Grip Pull Ups
3 x 10
A
Barbell Rows
12, 12, 10, 8, 8, 10, 10
B
Seated Parallel Grip Row
15, 12, 8, 8, 12
C
Lat Pull Downs
10, 8, 8, 10
D
Back Extensions
3 x 15
E
DB Shrugs
3 x 10
Steven Cao
I'm an IFBB Men's Physique Professional. I was raised in Galloway, NJ, and have been training since I was 15 years old. I have a passion for all things training and fitness and I'm eager to build a community that shares that passion with me and wants to learn from the many lessons that I've learned along the way.
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