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Rock-Solid Muscle Plan


Looking like an Adonis isn't easy-but it isn't impossible either. In fact, there's a science to burning fat and building muscle which makes the reality very possible, if you're willing to step up your game and push a little harder. If you're up to the task, this program applies the science to an all-out body blast that will transform your body in ways you didn't think possible.

How to do this Workout

Perform this workout three days a week, resting at least a day between each session. So you might complete this routine on Monday, Wednesday, and Friday.

The workout is broken into rounds. A round is three sets of three exercises, performed back-to-back with only a short period of rest between movements. Once you do all three sets, that's one round. Rest for two minutes between rounds. Complete all of the prescribed sets in a round before moving on to the next series of exercises.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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