This document presents a 3 day per week ideal fitness system for building muscle mass. It details the workout routine for Mondays focusing on chest, shoulders, and triceps. Wednesdays target the back and biceps. Fridays are dedicated to leg day working calves, hamstrings, and quadriceps. Following this routine consistently for 21 days can increase muscle mass while maintaining focus and commitment to long-term fitness goals.

1. Finally a straight forward ideal fitness system training
program that helps you maintain a commitment to a
realistic attainable fitness workout that allows you to find
an effective, long lasting way to keep your mind and
willpower in check.

2. I was working out at our community center gym in my
hometown awhile back and I notice this younger man was
watching me go through my weight lifting routine and I
could tell he wanted to ask me something so I said to him
"whats on your mind"? He explained to me that he was
curious about my workout routine and noticed that I
seemed to be doing thing in a specific order (which I was)
and wanted to know if he could follow me and do my
exact routine in which I replied "please do".

3. The next day he showed up and proceeded to go through
my daily workout routine with me, asking questions from
time to time about why I did things a certain way. I
explained to him that I work out 5-6 days a week taking a
day off as needed during my workout week. I explained to
him that I lift weights Monday, Wednesday and Friday and
that I do cardio in between and on the weekends.

4. Looking at my 3 day a week ideal fitness systems muscle
building program my routine looks like this: Monday I
work 3 different muscle groups, the pectorals (chest) the
triceps and the deltoids (shoulders). When working these
groups of muscles there will be some overlaping of certain
muscles such as the deltoids and triceps because those
muscles will be assisting in the pushing motions involving
your pectoral work.

5. It only makes sense since these muscles are being used to
also train your triceps and shoulders. I would train the
chest, then the shoulders followed by your triceps which is
the smaller of the 3 muscle groups and most believe that
it will benefit you the most in that order.

6. Looking ahead to my Wednesday workout I once again run
into the overlapping of certain muscle groups. When
working out your back which consists of the latissimus
dorsi and the biceps, you will be doing several pulling
movements that also will activate the biceps so naturally
we will work the biceps on the same day as our back
workout.

7. Friday is my favorite workout day because it is leg day. I
read somewhere that most workout warriors call this day
"DLD", dreaded leg day! For me it can't come soon
enough, the focus and attention to detail cannot be
overlooked when working legs. You need to maintain your
focus when doing your legs because it can be so taxing on
the entire body. I prefer to take 2 days off after my leg
workouts and I usually get a cardio workout or a serious
day of stretching in because your muscles need at least
one day to recuperation.

8. Leg day can consist of several different types of workouts
for your legs but generally my legs day consists of training
the calves, the back leg muscle mainly the hamstrings and
finally the front leg muscles the quadriceps. Don't
overlook your legs workout because it is needed as much
as any other part of your body.

9. Each individual person has certain reasons for exploring
into a fitness program and some of the examples are to
loose weight, strengthening muscles and improve their
health. However, there are many, many other
fundamentals that need to be addressed by everyone
before starting a fitness program.

10. If you follow this program and stick with it and never give
up you will see increased muscle mass within 21 days.
Every individuals body is different, we all grow at a
different pace, stick with your routine and stay focused
and you will see results in as little as 21 days.

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