PHOTO: SHUTTERSTOCK

Why aren’t you seeing results in your workouts?

To build muscle in workouts, we must first have a focus. What are you lifting each day? How many times a week do you have to dedicate to working out and reaching your goals? 

I typically build a 4x-a-week program for my clients looking to build muscle. Our lift breakdown looks like this:

Monday – Glutes & Hamstrings
Tuesday – Biceps & Back
Thursday – Leg Day (Quad Focused)
Friday – Chest, Shoulders & Triceps

Now, the key to actually building your workouts so they are efficient and showing the results is making sure to hit at least 9 to 12 sets of each muscle group.  

PHOTO BY ANNA KESTLER

Check out our Upper Body: Bicep & Back lift in our current 6-Week Challenge.

UPPER BODY LIFT:

1a Hammer Curl 3 x 10 

1b Bent over Narrow Row 3 x 10 

2a Circle Curls 3 x 10 

2b Bent over Fly 3 x 10 

3a Curl Forward Press 3 x 10 

3b Single Arm Bent over Wide Pull 3 x 10

Complete this workout as supersets. 1a and 1b will be done back to back, with a break of 1 to 2 minutes between sets. Finish sets 2 and 3 before moving on to the second superset, Circle Curls + Bent over Fly. 

Our Bicep and Back day is hitting both groups for nine sets each. When performing this workout, reps 8 to 10 should be a struggle without compromising form in order to achieve hypertrophy (growth of a muscle). 

Try the workout above on your next upper body day to build muscle and increase your metabolism.

I am Anna Kestler, born and raised in Pittsburgh, where I co-own a fitness studio, Sweat PGH. I am a fully certified personal trainer and fitness nutrition specialist. My love for fitness started at a young age with basketball and continued into the collegiate level at The College of William & Mary. I love the way fitness can not only transform the body and mind, but also how we can use it to break through boundaries and realign to heal ourselves naturally. Check out my online studio annakestler.com for more workouts and challenges!

Follow Me On Instagram!