Body Building Work out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Wednesday

Legs

1. Wall Squats 30 secs then Leg Extension Machine 8-10 reps for 3-4 sets
2. Leg Curl Machine 3-4 sets at 8-10 reps
3. 3 way Leg Press 3 sets at 10 reps
          First: Leg Press feet shoulder width apart with toes pointed Outward
          Second: Leg Press feet shoulder width apart with toes pointed Straight
          Third: Leg Press feet shoulder width apart with toes pointed Inward
4. Straight Bar Straight leg Dead lifts 3-4 sets at 8-10 reps
5. 3 way DB Calf Raises 3 sets at 10 reps
          First: DB Calf Raises feet shoulder width apart with toes pointed Outward
          Second: DB Calf Raises feet shoulder width apart with toes pointed Straight
          Third : DB Calf Raises feet shoulder width apart with toes pointed Inward
6. DB Lunges alternating 3 set of 16 reps

ABS

V-Ups  3 sets to Failure
V-Twists 3 sets to failure
AB Machine 3 sets of 10 reps (pick a weight that you are struggling to get 10 reps on)


20-30 mins Of Low Intensity cardio at 60-70% of your Heart Rate Max.