In Week Two of Muscle Building, you will be working out the…

• Chest
• Legs
• Back

For the chest, you will do an incline dumbbell bench press. For the legs you will be doing a barbell squat. And finally, for the back you will be doing a one arm bent over row.

For the one arm bent rows, it is important that you do both the right and the left side for this exercise. That is all. Nothing to it. But, as in week one, you will combine all three exercises into a circuit. This means you will be doing the incline bench press, squat and one arm bent rows back to back without any rest.

Your weights should be heavy in each exercise. You should max out around 5 or 6 reps with these heavy weights. At the end of each circuit, you will rest for about 60 seconds and repeat the circuit. You will do the circuit 8 times total. Now in the beginning, you will find that this circuit exercise is fairly easy. But once you hit around that 7th or 8th circuit set, you might be able to lift the bar once. But keep in mind to always keep good form.

Also, you should strive to explode in each movement so you get the full benefits of each workout. Vince will explain more about the explosive technique in the video below. Also, in the below video Arnel will show you how to do each exercise with good form.

The reason you want to use heavy weights with few reps instead of light weights with many reps is because the heavier the weight, the faster the muscle will grow. Using heavier weight will also fatigue the muscle faster which means you can spend less time in the gym and get faster results.

Up next is Week 3 of Muscle Building.