Build a Well Developed Physique

They say it is hard to build the perfect physique, a strong, defined and well built body. Not anymore as with this routine you will be able to

Why This Routine Works

This routine has been designed so that you are mixing strength training with HIIT (High Intensity Interval Training) cardio to build a well defined and lean physique.

As you are strength training you will be performing moderate to heavy weight for around 10 - 14 reps per set. By working out with moderate weight with a high repetition count, you will build defined and lean muscle.

During your strength training you will be alternating body parts and incorporating super-sets to force a muscle pump as well as increasing your heart rate. Couple this with a short rest time in between sets and you will be able to burn extra calories. The burning of these extra calories will help eliminate body fat to give you that defined and ripped look you desire when working for a developed physique.

You will want to perform this routine for around 6 - 8 weeks for optimal results from your workout progress. By training for around 2 months, you are allowing for your body to adjust to using super-sets, to build lean muscle, as well as incorporating HIIT to burn calories and lose weight.

Workout Day Split

Day 1 - Back, Chest and Abs

Day 2 - 45 Minute HIIT Cardio

Day 3 - Shoulders, Legs and Glutes

Day 4 - Abs, Arms and Cardio

Day 5 - 45 Minute Cardio with Cooldown

Day 6 - Chest, Legs and Abs

Building A Well Developed Physique Training Stats

Day 1 Total Workout Time : 27 Minutes
Day 1 Total Rest Time : 24 Minutes

Day 2 Total Workout Time : 60 Minutes

Day 3 Total Workout Time : 28 Minutes
Day 3 Total Rest Time : 28 Minutes

Day 4 Total Workout Time : 1 Hour and 2 Minutes
Day 4 Total Rest Time : 22 Minutes

Day 5 Total Workout Time : 60 Minutes

Day 6 Total Workout Time : 27 Minutes
Day 6 Total Rest Time : 25 Minutes

Equipment Used

• Barbell
• Bench
• Leg Machine
• Dumbbell
• Weight Plate
• Cardio Machine
• Cable Machine
• EZ Bar
• Preacher Bench

Nutrition

It is important when following this workout program to eat a healthy, clean and lean diet free of heavy carbs, starches, sweets or fatty foods so that you can build lean muscle and tighten up for that defined look.

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

• You can add in some warm-up sets into each workout to loosen up your muscles

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.