Muscle Building Regimen

Sample Workout
The type of exercises I do are always changing, as the purpose of my workouts change. Below is a detailed weekly workout by day and body part that I use during the muscle building phase of my training. Feel free use the workout or modify it for your individual needs and fitness levels. Remember that muscles have memory, so even changing up the order of exercises, the days you train certain body parts, and level of intensity can increase workout effectiveness.

Muscle Building Regimen
I prefer to do supersets because I like to fatigue my muscles quickly with minimal rest. I also like them because I do not like to spend a lot of time in the gym. I tend to get the most effective workout in the shortest amount of time supersetting exercises with no more than 60-90 seconds rest in between.
 
(Exercise, sets, and reps)
Monday: LEGS
Superset:
Leg Extensions: 6 Sets Of 20 Reps
Plyo Box Step Up: 3 Sets Of 15 Reps
Superset:
Leg Curls: 3 Sets Of 15 Reps
Dumbbell Plie Squats: 3 Sets Of 15 Reps
Superset:
Leg Press: 3 Sets Of 20 Reps
Plyo Box Jumps: 3 Sets Of 10 Reps
Superset:
Walking Barbell Lunges: 6 Sets Of 20 Reps (3-single lunges/3-double lunges)
Mountain Climbers: 3 Sets Of 15 Reps
Superset:
Stiff-Legged Deadlifts: 3 Sets Of 15 Reps
Leap Frogs: 3 Sets Of 15 Reps
Squats: 4 Sets Of 8-15 Reps
Cardio: 30 Minutes Stair Mill Or Elliptical
 
Tuesday: BACK/SHOULDERS
Superset:
Overhead Dumbbell Press: 3 Sets Of 8-15 Reps
Bent Over Straight Bar Row: 3 Sets Of 15 Reps
Superset:
Side Lateral Raises: 3 Sets Of 10-15 Reps
Standing Calf Raises: 3 Sets Of 20 Reps
Superset:
Cable Rear Deltoid Raises: 3 Sets Of 12-15 Reps
Lat Pulldowns: 3 Sets Of 10 Reps
Superset:
Seated Row: 3 Sets Of 15 Reps
Front Deltoid Raises: 3 Sets Of 15 Reps
Superset:
T-Bar Row: 3 Sets Of 15 Reps
Seated Calf Raises: 3 Sets Of 20 Reps
Cardio: 30 Minutes Stair Mill Or Elliptical
 
Wednesday: BICEPS/TRICEPS
Superset:
Hammer Curls: 3 Sets Of 15 Reps
Weighted Dips: 3 Sets Of 20 Reps
Superset:
Dumbbell Curls: 3 Sets Of 15 Reps
Skull Crushers: 3 Sets Of 15 Reps
Superset:
Concentration Curls: 3 Sets Of 15 Reps
Triceps Kickbacks: 3 Sets Of 15 Reps
Superset:
Barbell Curl 21′s: 3 Sets Of 21 Reps
Triceps Rope Pushdowns: 3 Sets Of 15 Reps
Superset:
Cable Bicep Curls: 3 Sets Of 15 Reps
Triceps Pulldowns: 3 Sets Of 15 Reps
 
Smith Machine Calf Raises: 6 Sets Of 20 Reps
Abs
Cardio: 30 Minutes Stair Mill, Elliptical, or 1-hr cycling class
 
Thursday: CHEST
Superset:
Incline Dumbbell Press: 3 Sets Of 15 Reps
Pushups: 3 Sets Of 15 Reps
Superset:
Cable Crossovers: 3 Sets Of 15 Reps
Standing Calf Raises: 3 Sets Of 20 Reps
Superset:
Bench Press: 3 Sets Of 8-15 Reps
Yoga Ball Pushups: 3 Sets Of 15 Reps
Superset:
Flat Bench Dumbbell Press: 3 Sets Of 15 Reps
Pec Fly: 3 Sets Of 15 Reps
 
Seated Horizontal Calf Press: 3 Sets Of 20 Reps
Abs
Cardio: 30 Minutes Stair Mill Or Elliptical Or 1hr Cycling Class
 
Friday: BACK/SHOULDERS
Superset:
Incline Shoulder Press: 1 Strip Set Of 10 Reps
Pull Ups: 3 Sets To Failure
Superset:
Bent Over Barbell Row: 3 Sets Of 15 Reps
Single-Arm Bent Over Dumbbell Rows: 3 Sets Of 15 Reps
Superset:
Lying T-Bar Row: 3 Sets Of 20 Reps
Seated Horizontal Calf Press: 6 Sets Of 20 Reps
 
Rear Delt Raise: 1 Strip Sets Of 10 Reps
Abs
Cardio: 30 Minutes Stair Mill, Elliptical, Or Sprint Work
 
Saturday: CARDIO ONLY or REST
Abs
Cardio: 30 Minutes Elliptical, Stair Mill, Or Distance Running/Sprints/Bleachers
 
Sunday: (Muscle Group: REST)
No gym or working out!!!