Are you looking for the perfect workout routine to add slabs of lean muscle mass to your physique so you can look just like the Jersey Shore guys? Well, you’re in the right place. Lets face it, what guy doesn’t want to have ripped six pack abs and massive arms like Mike “The Situation” or a jacked up chest and shoulders like Ronnie. Even Pauly D is now starting to look buffed up for season 2 in sunny Miami Beach.
One thing is for sure and the fact is the Jersey Shore men are not sitting around doing concentration curls with 5 pound dumbbells or tricep kickbacks with 2.5 pounders. They are hitting the iron with serious muscle building movements that put major stress on the major muscle groups. The more stress you put on the muscle equals more growth. These exercises are what’s called multi-joint movements and adding these to your workouts should be the cornerstone for any mass building routine.
Along with a solid workout routine, make sure your diet is in check. Do you ever notice the Jersey Shore guys heading outside with slabs of meat to throw on the BBQ? These slabs of skinless chicken breasts and massive cuts of steak contain the all important nutrient called protein which is critical when your goal is to gain weight and add muscle to your physique. Shoot for at least 1 gram of protein per pound of body weight and divide this total number up between 5-6 meals per day for optimum intake. For example, if you weigh 185 pounds then you will want to eat at least 185 grams of protein per day. Divide 185 grams into 5-6 meals and you end up with 30-37 grams of protein per meal (30 grams if you eat 6 meals per day and 37 grams if you eat 5 meals per day).
Below is a 4 week muscle building workout routine to pack on pounds of muscle mass. If your goal is to have that diesel huge look of a guido juicehead, then this routine is for you!
Jersey Shore 4 Week Workout Routine
Jersey Shore Workouts – Week #1
Monday: Chest & Abs
- Barbell Bench Press (4 sets of 6-8 reps)
- Incline Bench Press (4 sets of 6-8 reps)
- Hanging Leg Raises (3 sets of 20-25 reps)
- Crunches (3 sets of 20-25 reps)
Tuesday: Back
- Bent Over Barbell Rows (4 sets of 6-8 reps)
- Wide Grip Lat Pulldowns (4 sets of 6-8 reps)
- Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
- Barbell Squats (4 sets of 6-8 reps)
- Bent Knee Barbell Deadlifts (4 sets of 6-8 reps)
- Barbell Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
- Military Press (4 sets of 6-8 reps)
- Side Lateral Raises (4 sets of 6-8 reps)
- Barbell Curls (4 sets of 6-8 reps)
- Skull Crushers (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts – Week #2
Monday: Chest & Abs
- Flat Bench Dumbbell Press (4 sets of 8-10 reps)
- Decline Barbell Press (4 sets of 8-10 reps)
- Knee Raises On Parallel Bars (3 sets of 20-25 reps)
- Reverse Crunches (3 sets of 20-25 reps)
Tuesday: Back
- Barbell Deadlifts (4 sets of 8-10 reps)
- Seated Cable Rows (4 sets of 8-10 reps)
- Dumbbell Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
- Leg Press (4 sets of 8-10 reps)
- Lying Leg Curls (4 sets of 8-10 reps)
- Seated Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
- Seated Dumbbell Press (4 sets of 8-10 reps)
- Front Dumbbell Raises (4 sets of 8-10 reps)
- Preacher Curls (4 sets of 8-10 reps)
- Tricep Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts – Week #3
Monday: Chest & Abs
- Incline Dumbbell Press (4 sets of 6-8 reps)
- Wide Grip Barbell Bench Press (4 sets of 6-8 reps)
- Ab Crunch Machine (3 sets of 20-25 reps)
- Exercise Ball Crunches (3 sets of 20-25 reps)
Tuesday: Back
- Reverse Grip Lat Pulldowns (4 sets of 6-8 reps)
- Single Arm Dumbbell Rows (4 sets of 6-8 reps)
- Barbell Shrugs (4 sets of 6-8 reps)
Wednesday: Rest
Thursday: Legs
- Walking Dumbbell Lunges (4 sets of 6-8 reps)
- Dumbbell Stiff Leg Deadlifts (4 sets of 6-8 reps)
- Hack Machine Calf Raises (4 sets of 6-8 reps)
Friday: Shoulders, Biceps & Triceps
- Machine Shoulder Press (4 sets of 6-8 reps)
- Upright Barbell Deltoid Rows (4 sets of 6-8 reps)
- Seated Dumbbell Curls (4 sets of 6-8 reps)
- Close Grip Barbell Bench Press (4 sets of 6-8 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
Jersey Shore Workouts – Week #4
Monday: Chest & Abs
- Machine Chest Press (4 sets of 8-10 reps)
- Decline Dumbbell Press (4 sets of 8-10 reps)
- Cable Crunches (3 sets of 20-25 reps)
- Leg Pull-Ins (3 sets of 20-25 reps)
Tuesday: Back
- Lying T Bar Rows (4 sets of 8-10 reps)
- Incline Bench Dumbbell Rows (4 sets of 8-10 reps)
- Smith Machine Shrugs (4 sets of 8-10 reps)
Wednesday: Rest
Thursday: Legs
- Hack Squats (4 sets of 8-10 reps)
- Seated Leg Curls (4 sets of 8-10 reps)
- Barbell Calf Raises (4 sets of 8-10 reps)
Friday: Shoulders, Biceps & Triceps
- Seated Barbell Military Presses (4 sets of 8-10 reps)
- Front Deltoid Plate Raises (4 sets of 8-10 reps)
- EZ Bar Curls (4 sets of 8-10 reps)
- Rope Pushdowns (4 sets of 8-10 reps)
Saturday: Rest
Sunday: Rest
Notes: Rest periods between sets should be 120-180 seconds. Limit your workout to a maximum of 1 hour. Hit it hard and get out of the gym so you can rest and grow!
