Simple Routine to Build Muscle

In our 6th episode, it's all about health and fitness! We're sharing the way we work out and exercise in the gym. This regime has worked for us. Try the sample workout below.

No excuse workout on Monday (sample) - 3 muscles, chest, biceps, calves

Muscle: chest
Sets recommended according to size: 10
Do not exceed more than 5 sets in one day. For example, do chest on Monday 5 sets and complete the other 5 sets on Wednesday

Exercises sample
Chest press machine - 3 sets
Incline dumbell press - 2 sets

Biceps 
Work sets: 4
Exercises example
4 exercises for 1 set each
Barbell curl
Preacher curl
Incline dumbell curl
Hammer curl

Calves
Work sets: 4
Exercise sample
Calf raises - 4 sets

Notes:

For every set, do as many reps as possible for at least 60 seconds with the heaviest weight that can be used. Depending on your strength and suitable weight, a good rule of thumb should be every set you should crank out at least from 12 to 20 reps during that 60 seconds period to have a good set. When the weight feels lighter, then proceed on increasing the weight (by kg) or time period (by seconds). Whichever that suits your fitness goal.

Rest between sets should be between 60 to 90 secs

Do not exceed more than 15 sets in total. This is just a guideline not to beat yourself today so that you have the will to workout again tomorrow with different muscles. Working out should be a lifestyle. It's a marathon, not a sprint.

There is no strict rule to as how heavy, how long, or how many reps to be done. Feel free to experiment. The above is just a guideline. The most important thing is to start somewhere! Enjoy!