Category Archives: Workouts

2016 Workout Plan

We hope you had a nice Christmas and New Year’s celebration. But now it’s time to get down to business. It’s time to do more than just think about goals. You need to write them down and give yourself deadlines. You need a plan, and we’re giving you a 2016 workout plan.

We assume being on our site that you already workout. Why else would you be here? But we all get stuck from time to time and we end up just showing up. Well, just showing up to the gym doesn’t cut it.

2016 Workout Plan for You

This is our 2016 workout plan that consists of 4 training days. We encourage training each muscle once per week. Here’s our 2016 workout plan:

Day 1: Chest and Shoulders

Bench Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Cable Flyes; 3 sets x 10-12 reps
Seated Dumbbell Press: 3 sets x 8-10 reps
Lateral Raises: 10-12 reps

Day 2: Legs

Squats: 4 sets x 10-12 reps
Leg Press: 4 sets x 10-12 reps
Leg Extensions: 3 sets x 12 reps
Leg Curls: 3 sets x 12 reps

Day 3: Back & Traps

Deadlifts: 3 sets x 8 reps
Bent Over Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Rows: 3 sets x 10-12 reps
Barbell Shrugs: 3 sets x 10-12 reps

Day 4: Biceps & Triceps

Barbell Curls: 3 sets x 10 reps
Dumbbell Curls: 3 sets x 12 reps
Cable Pressowns: 3 sets x 10 reps
Rope Extensions: 3 sets x 12 reps
Dips: 3 sets x 15 reps

You can split up the days in this 2016 workout plan. For example, you could workout for two days in a row followed by a day off. Or you could do something like the below workout schedule:

Monday – Day/Workout 1
Tuesday – Day/Workout 2
Wednesday – Off/Rest
Thursday – Day/Workout 3
Friday – Day/Workout 4
Saturday – Off/Rest
Sunday – Off/Rest

Try our 2016 workout plan. You can start today. Remember, the key to results is consistency. Stick with this plan.

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5 x 5 workout

Clean Bulk

Our last few blog posts called our ‘Get Big Series’ were geared towards adding size. We’re going to extend that concept with this post called ‘Clean Bulk.’

Size, strength, and muscle mass are the reasons we look forward to the winter months. We can stand to carry a little fat for the sake of size as we’re hidden by layers of clothes. However, to gain extreme mass doesn’t mean you should let it all go and get fat.

Tips for Clean Bulk

With that we’re going to share some tips for clean bulk. Yes, you want size but it needs to be mostly muscle. You also want to remain healthy and we all know that carrying extra body fat will only hurt your gains.

♦ Lift heavy but also get adequate reps towards the end of your workout

♦ Do cardio at least 3x per week

♦ Eat carbs but don’t overdo it

♦ Eat plenty of high quality protein

♦ Keep sugars to a minimum

♦ Continue to steer clear of processed foods

♦ Eat plenty of fibrous foods

♦ Consider taking digestive enzymes

♦ Stay up on your vitamins and amino acids

♦ Consider a test booster that promotes clean gains

Adding Quality Mass

Remember, your goal should be to add quality mass. A little extra fat may not hurt. But you don’t want to be strong and fat. Sloppy gains aren’t true gains.

Another thing to remember is don’t always go by the scale. If you quickly put on 10 lbs there’s a good chance you gained too much body fat.

The fat you gain the harder it will be to shred up during the spring and summer months. And the more fat you have to lose, the more muscle you’ll lose in trying to drop all the fat you gained over the winter.

Clean Bulk is Healthier

Doing a clean bulk is far more healthy than trying to add a bunch of mass eating everything in sight. The old adage ‘you are what you eat’ holds true. If you eat junk, you’re not going to have the energy to train the way you need to.

Eating too much junk will also deprive your body of the nutrients it needs to recover and maintain health. It’s okay to splurge a little when adding mass, but consider staying on the clean bulk side as much as possible.

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Get Big Series: Workout for Mass

Welcome to our Get Big Series. It’s getting close to winter time which means more clothes covering up your physique. For many of us, this is a great time to gain mass. To this first series is all about our perfected workout for mass.

The below workout for mass is a full workout plan you can start using today. This focus is heavy weights but there’s also a mix of isolation exercises with higher reps.

Workout for Mass

The key to gaining muscle mass is to train heavy. This doesn’t necessarily mean powerlifting but it does mean overloading the muscle. Typically you’ll want to stay in the 6-10 rep range on compound exercises in this workout for mass.

Day 1 – Chest and Triceps

Bench Press: 4 x 6-8

Incline Dumbbell Press: 4 x 8-10

Dumbbell Flyes: 4 x 10-12

Overhead Dumbbell Extensions: 3 x 8

Weighted Dips: 3 x 12

Day 2 – Back and Biceps

Deadlifts: 4 x 6-8

Barbell Rows: 4 x 8-10

Lat Pulldowns: 4 x 10-12

EZ Bar Curls: 3 x 8

Seated Dumbbell Curls: 3 x 12

Day 3 – Rest

Day 4 – Legs

Squats: 4 x 6-8

Leg Press: 4 x 8-10

Leg Extensions: 4 x 12

Leg Curls: 4 x 12

Calve Raises: 4 x 12

Day 5 – Shoulders and Abs

Seated Barbell Press: 4 x 6-8

Lateral Raises: 4 x 8-10

Upright Rows: 4 x 8-10

Barbell Shrugs: 3 x 10-12

Day 6 & 7 – Rest

Of course we don’t want to be lard asses but gaining a couple of pounds of fat isn’t going to hurt us. Especially if it means getting huge and stronger. They go hand in hand. Lifting heavier weights makes your muscles grow.

Start using this workout for mass today. You’ll grow stronger, faster using heavy weights. Stay tuned as our next blog post will be on diet plan for gaining mass.

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The Power of Squats

If you went around asking professional weight lifters and bodybuilders which exercise they would do if they could only do one, you’d hear a god percentage say squats. This is irrefutabley one of the best mass and strength builders.

Squats are considered by many the king of exercises because they work more than just legs. They work the entire body, taxing the central nervous system. This is key for building muscle. It’s also key for boosting your natural testosterone levels.

Squats Workout

Here’s a sample squat workout. You can integrate other leg exercises with this but we want to focus on this one exercise. And to be truthful, this workout is probably enough.

Exercise: Squats

♦ Set 1: 135 x 10 reps

♦ Set 2: 185 x 10 reps

♦ Set 3: 225 x 10 reps

♦ Set 4: 250 x 8 reps

♦ Set 5: 275 x 6 reps

♦ Set 6: 315 x 5 reps

♦ Set 7: 135 x 21 reps

Of course the weight you use will be realtive to where you are. Many of you won’t go up this heavy, especially if you’re using good form. Those that are more experienced strength trainers may indeed to heavier.

The idea is using multiple sets. This does two things. It gets you used to the weight so you get stronger. Secondly, the volume for legs triggers muscle growth.

Try this workout on your next leg day. Or you can do this on a non-workout day if you want to try something different. Squats is a multi-functional exercise with its strength and mass building properties as well as its ability to increase testosterone.



New Workouts

We’ve posted our first workout in our new ‘Workouts’ tab for our site. Since our focus is helping you increase testosterone, the workouts will be focused mainly on strength training. In other words, they’ll be considered old school.

We strongly believe, and studies have proven that compound exercises are best to stimulating the body at the hormonal level. It works hand-in-hand. You boost test by lifting more which in turn helps you get even stronger.

Obviously building strength and gaining muscle doesn’t happen overnight. This process will have ups and downs. You should make realistic goals for yourself and above all, be consistent.

Check out our Power Test Workout. This is the first one we’ve posted. It’s a full 4-day workout program. Try this and you will be sure to grow.






Planning Your Workouts

We’re wrapping up the weekend and for many of us, Saturday and Sundays are rest days. This is a good time to give your body a break and take advantage of letting your muscles fully recover. It’s also a time to prepare for the upcoming week of training.

Days & Body Parts

It’s been said we don’t plan to fail, yet we fail to plan. So we encourage you to take this time to plan your workouts for each body part for the rest of the week. Below is a sample workout schedule:

→ Monday: Chest and biceps

→ Tuesday: Back

→ Wednesday: Abs and calves

→ Thursday: Legs

→ Friday: Shoulders and triceps

Workout Details

Now that you have your days planned out on which body parts will be trained it’s time to plan the details of each workout. For this example, we’ll use Monday’s workout. See the sample workout for chest and triceps below:

Chest Workout

→ Bench Press: 3 sets x 8-10 reps

→ Incline Bench Press: 3 sets x 10 reps

→ Cable Flies: 3 sets x 12 reps

Biceps Workout

→ Dumbbell Curls: 3 sets x 10 reps

→ Preacher Curls: 3 sets x 12 reps

You can now start planning the details of your other workouts based on the chest and biceps workout above. You can write this down in a notebook or use your iPhone or Smartphone (Notes or Note Pad). Or you may just look at this prior to your workout. The goal is to have a plan.




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Basic Leg Workout

dumbbell-rack1.pngOne of the most neglected body parts for men is legs. Everyone wants a big chest and sleeve-busting arms but the leg muscles are often an after thought. Leg day is the most frequently skipped workout.

What many don’t understand is that leg training can actually enhance your overall strength, especially with exercises such as squats and leg press. We would like to take you through a basic leg workout to inspire you to train your legs consistently. Though basic, this workout will help you build muscle and strength in your legs.

Leg Exercises – The Workout

Exercise Sets x Reps
Squats 3 x 8
Leg Press 3 x 10
Leg Extensions 3 x 12
Stiff Leg-Deadlifts 3 x 10
Lying Leg Curls 3 x 12
Seated Calve Raises 3 x 12

We include training every part of your leg muscles. You’ll start out with two compound leg exercises, squats and deadlifts. From there you’ll move to a more quad-specific exercise, leg extensions. You’ll then go to exercises that target your hamstrings, stiff leg deadlifts and leg curls. Lastly, you’ll perform an exercise for your calves.

Cardio After Leg Workout

We suggest doing some sort of cardio after your leg workout. This will help break up the lactic acid and will also prevent you from getting as sore. You can either ride the stationary bike, elliptical, treadmill, or go for a walk outside.



Supersets to Burn Fat

We’re about to jump right into the summertime season. That means it’s time to get into shape so that you can walk around with your shirt off in total confidence. In order to do this, two things have to change. Our diets and the way we train. In this workout blog post we’re going to talk about a technique to address the way we train to burn more fat.

First let’s answer the question ‘what are supersets.’ This is performing a set for one exercise then immediately going to a different exercise to perform a set. For example, let’s say you’re working chest. You may do one set of bench press and immediately do a set of dumbbell flyes. This is actually a very good workout! We’ll give you sample superset workout below.

Superset Chest Workout

Bench Press: 3 sets x 8 reps
superset with –
Dumbbell Flyes: 3 sets x 10 reps

Incline Bench Press: 3 sets x 8 reps
superset with –
Cable Crossovers: 3 sets x 10 reps

This may seem like a short chest workout but supersetting these exercises will quickly exhaust your muscles. You can apply this concept to every body part and try this for a few weeks. Not only will you burn fat but you’ll also build lean muscle. You get the best of both worlds.

Increasing Heart Rate with Supersets

Supersets increase your heart rate as if you were doing a high intense interval training (HIIT) session. You don’t rest from one exercise to the next. Of course after you perform one superset you will want to rest for about a minute.

Try applying supersets to your next workout. It’s almost summer and it’s time to burn as much body fat as possible so we’ll have that ripped and shredded look. It’s time to show off your physique!


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Alternating Biceps and Triceps

Arm day is a favorite workout for many. There’s no other muscle gets pumped as quickly than your biceps and triceps. Developed arms will make you looked jacked even with a shirt on. We’re going to share a sleeve-busting workout with you for arms.

In this arm workout we are recommended that you alternate biceps and triceps. Basically you will start with an exercise for biceps (3 sets) followed by an exercise for triceps. This allows each to recover adequately, giving you a well-rounded pump.

Alternating Biceps & Triceps Workout

Exercise Sets x Reps
Barbell Curls 3 x 10
Close-Grip Bench Press 3 x 10
Hammer Curls (with dumbbells) 3 x 12
Cable Pushdowns 3 x 12
Preacher Curls 3 x 15
Overhead Dumbbell Extensions (one-arm) 3 x 15

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We prefer to train arms, biceps and triceps, together in the same workout. This allows you to focus solely on arms and exhaust them. It’s important to flex the muscle throughout each and every repetition. This allows for more blood flow, leading to the pump we all live for.

Try this workout for biceps and triceps on your next arm day. Don’t forget to alternate biceps and triceps for this particular arm workout. Do this and you’ll walk out of the gym looking jacked and pumped.



Chest and Back Workout

The push-pull workout concept has been used for years as an effective way to build lean muscle and gain strength. The typical bodybuilding workout has you training each body part once (sometimes twice) a week but rarely will you see chest and back together. It makes sense because these are large upper body muscles. However, if your upper body gains are at a stand-still, training chest and back together for a while may help you break through.

We’re providing a sample chest and back workout below. Instead of training chest followed by back (or vice versa), we have you performing an exercise for chest followed by a back exercise. So you’ll alternate chest and back.

Chest & Back Workout

Exercise Sets x Reps
Bench Press 3 x 8
Bent Over Rows 3 x 8
Incline Dumbbell Press 3 x 10
Seated Rows 3 x 10
Cable Crossovers 3 x 12
Lat Pulldowns 3 x 12

Try this workout if you’ve been stuck in a rut. Of course you’ll have to couple other body parts together, such as biceps and triceps, on your other days. You could put shoulders and traps together just as well as quads and hamstrings. You may only want to do this for a few weeks and revert back to separating chest and back. The push-pull workout program is certainly worth trying to change up your routine.

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TestoFuel Workout Series