Workout Plan to Gain Muscle Mass/Weight
Do a max of 8-10 sets in each set. Use heavier weights but do no compromise on posture. Your weights should be so heavy that you should not be able to do more than 8-10 reps with those weights.If you are easily able to do 10 reps with the weight then it means that you need heavier weights.
Note: If you are not aware of how to do a particular exercise mentioned below contact your gym instructor. I will try to explain some of these exercises in my blog here.You can also search for these exercises by name on google or bing to know the correct posture of these exercises.
Monday- Chest + Triceps
3 sets Flat Bench Press -
3 sets Inclined Bench Press-
2 sets DB Fly Inclined
2 sets DB Fly Flat
2 sets Pec Dec (Machine Fly)
3 sets Standing Barbell Curl
2 sets seated DB Curl
2 sets Hammer Curl
Tuesday - 20 minutes of Cardio+Abs Routine
You can refer the abs routine i have provided on this site.
Wednesday-Back + Biceps
3 sets Pullups
3 sets Lat Pull Down
3 sets Cable Row
2 sets One arm dumbell row
3 sets Close Grip Bench Press
2 sets Tricep Extension
3 sets Skull Crushers
3 sets Triceps Pushdown
Thursday - REST DAY
Friday-Shoulders+legs+Abs
3 sets DB Press
3 sets DB lateral raise
2 sets DB Front Raise
3 sets DB bent over raise
3 sets Shrugs
3 sets Squats
3 sets Leg Press
2 sets
Abs routine
Sat-Sunday - REST
Note: If you are not aware of how to do a particular exercise mentioned below contact your gym instructor. I will try to explain some of these exercises in my blog here.You can also search for these exercises by name on google or bing to know the correct posture of these exercises.
Monday- Chest + Triceps
3 sets Flat Bench Press -
3 sets Inclined Bench Press-
2 sets DB Fly Inclined
2 sets DB Fly Flat
2 sets Pec Dec (Machine Fly)
3 sets Standing Barbell Curl
2 sets seated DB Curl
2 sets Hammer Curl
Tuesday - 20 minutes of Cardio+Abs Routine
You can refer the abs routine i have provided on this site.
Wednesday-Back + Biceps
3 sets Pullups
3 sets Lat Pull Down
3 sets Cable Row
2 sets One arm dumbell row
3 sets Close Grip Bench Press
2 sets Tricep Extension
3 sets Skull Crushers
3 sets Triceps Pushdown
Thursday - REST DAY
Friday-Shoulders+legs+Abs
3 sets DB Press
3 sets DB lateral raise
2 sets DB Front Raise
3 sets DB bent over raise
3 sets Shrugs
3 sets Squats
3 sets Leg Press
2 sets
Abs routine
Sat-Sunday - REST
Workout Plan to cut down/lose weight
Monday- Cardio 40-60 minutes
Tread Mill/Cross trainer
Tueday- Chest+Biceps+Abs
3 sets Flat Bench Press -
3 sets Inclined Bench Press-
2 sets DB Fly Flat
3 sets Standing Barbell Curl
2 sets seated DB Curl
Abs Routine
15-20 minutes of cardio
Wednesday- Cardio 40-60 minutes
Tread Mill/Cross trainer
Thursday- Back+Triceps+Abs
3 sets Pullups
2 sets Lat Pull Down
3 sets Cable Row
3 sets Tricep Extension
3 sets Skull Crushers
Abs Routine
15-20 minutes of cardio
Friday - Cardio 40-60 minutes
Tread Mill/Cross trainer
Sat- Shoulders+Legs+Abs
3 sets DB Press
3 sets DB lateral raise
2 sets DB Front Raise
3 sets Shrugs
3 sets Squats
3 sets Leg Press
Sunday- Rest
Tread Mill/Cross trainer
Tueday- Chest+Biceps+Abs
3 sets Flat Bench Press -
3 sets Inclined Bench Press-
2 sets DB Fly Flat
3 sets Standing Barbell Curl
2 sets seated DB Curl
Abs Routine
15-20 minutes of cardio
Wednesday- Cardio 40-60 minutes
Tread Mill/Cross trainer
Thursday- Back+Triceps+Abs
3 sets Pullups
2 sets Lat Pull Down
3 sets Cable Row
3 sets Tricep Extension
3 sets Skull Crushers
Abs Routine
15-20 minutes of cardio
Friday - Cardio 40-60 minutes
Tread Mill/Cross trainer
Sat- Shoulders+Legs+Abs
3 sets DB Press
3 sets DB lateral raise
2 sets DB Front Raise
3 sets Shrugs
3 sets Squats
3 sets Leg Press
Sunday- Rest
