iSatori's Michael Lee bodybuilding by lifting weights on shoulders

Below is my workout for packing on lean muscle mass. This workout is good for beginners and advanced athletes alike. Just make sure you manage your weight load so you keep excellent form. How you lift is just as important as how much you lift. I break up my workouts per body part and generally follow a Push, Pull, Legs, Rest weekly lifting schedule. Here is my typical weekly workout. (All exercises 4 sets of 10 reps, increasing the weight 10-20 lbs every set)

MONDAY - Chest/Abs

  1. Barbell Bench Press
  2. Incline Barbell Bench Press
  3. Standing Cable Fly
  4. Hanging  Leg Raises (4 sets of 10-20 reps)


  1. Lat Pulldowns
  2. Sitting Cable Row
  3. Reverse Fly (Machine)


  1. Barbell Squat
  2. Leg Press
  3. Leg Extensions (Quads)
  4. Lying Hamstring Curls (machine)
  5. Dumbbell Calf Raises


FRIDAY - Shoulders/Traps/Abs

  1. Military Press
  2. Sitting Dumbbell Press
  3. Lateral Raises
  4. Dumbbell Shrugs
  5. Barbell Shrugs
  6. Hanging  Leg Raises (4 sets of 10-20 reps)

SATURDAY - Bi’s/Tri’s

  1. Barbell Curls
  2. EZ Bar Curls
  3. Dumbbell Curls
  4. Bench Dips
  5. Bar Dips
  6. Skull Crushers


Michael Lee - Musclemania Pro and FitLife Brands Athlete

Michael Lee - Musclemania Pro and iSatori Athlete

Pro Tip:

I rely on technology to help me keep track of my fitness goals.
  • LoseIt App - I use it to track my daily caloric intake
  • FitBod App - I use it to track my daily workouts
As the saying goes, if you can track it, you can change it!
Building muscle