Weight Gain Program

Week 1

Monday: Legs
Triset:
Lunges three sets of 8-12 reps (no rest)
Leg Curls three sets of 8-12 reps (no rest)
Squats three sets of 8-12 reps (1 minute rest)
Triset:
Leg Press three sets of 8-12 reps (no rest)
Leg Curls three sets of 8-12 reps (no rest)
Leg Extensions three sets of 8-12 reps (1 minute rest)
Modified Triset:
Calf Raises three sets of 8-20 reps (15 sec rest)
Calf Raises three sets of 8-20 reps (15 sec rest)
Calf Raises three sets of 8-20 reps (1 minute rest)
Notes:Weight Gain Program
1) Since all I even have for calves reception could be a standing calf raise machine, I loaded the heap up and did twenty reps to failure. Then I lively fifteen seconds and did as several reps as attainable to failure. once a second fifteen second rest I performed as could reps as attainable once more to failure with a similar weight. After that, lively one minute and recurrent the sequence.
2) The routine took American state thirty five minutes to finish
Tuesday: Chest & Back
Superset:
Incline Bench Press three sets of 8-12 reps (no rest)
Wide Grip Pullups to Front three sets of 8-12 reps (1 minute rest)
Superset:
Chest Dips three sets of 8-12 reps (no rest)
Chinups with reverse grip three sets of 8-12 reps (1 minute rest)
Superset:
Bench Press three sets of 8-12 reps (no rest)
One Arm Rows three sets of 8-12 reps (1 minute rest)
Superset:
Stiff Arm Pulldowns three sets of 8-12 reps (no rest)
Flyes three sets of 8-12 reps (1 minute rest)
Dumbbell sweater three sets of 8-12 reps (1 minute rest)
1) The routine took American state forty minutes to finish
Wednesday: Shoulders and Arms
Giant Set:
Incline Curls three sets of 8-12 reps (no rest)
Triceps Dips three sets of 8-12 reps (no rest)
Hammer Curls three sets of 8-12 reps (no rest)
Reverse articulatio plana Curls three sets of 8-12 reps (1 minute rest)
Giant Set:
Lying Dumbbell skeletal muscle Extensions four sets of 8-12 reps (no rest)
Concentration Curls three sets of 8-12 reps (no rest)
Triceps Pushdowns three sets of 8-12 reps (no rest)
Wrist Curls three sets of 8-12 reps (1 minute rest)

Superset:
Upright Rows three sets of 8-12 reps (no rest)
Lateral Raises three sets of 8-12 reps (1 minute rest)
Superset:
Behind The Neck Press three sets of 8-12 reps (no rest)
Bent Over Lateral Raises three sets of 8-12 reps (1 minute rest)
Notes:
1) This routine can pump each single fiber in your arms. Trust American state 🙂
2) It took American state fifty minutes to finish
Thursday: Abs and Cardio
Giant Set:
Leg Raise + Crunch three sets of twenty five reps (no rest)
Crunches three sets of twenty five reps (no rest)
Knee Ups three sets of twenty five reps (no rest)
Leg Raises three sets of twenty five reps (1 minute rest)
Stationary Bike
20 minutes
Notes:
1) The Ab Routine took American state seven minutes to finish.
2) To perform the Leg Raise + Crunch exercise, simply raise your legs to a ninety degree angle, crunch, lower your legs and body part. Repeat. it is a killer.
3) For the bike, i might begin slowly for the first minute, accelerate on the second, go quicker on the third, even quicker on the fourth, go all out on the fifth. once the fifth minute i might simply begin the sequence once more. i might do four of those sequences within the twenty minutes. If this system appearance acquainted, it is. I borrowed it from Bill Phillips’ Body for all times book. Its associate degree awful thanks to do cardio.
Friday: Legs
Repeat Monday travail
Notes:
1) Ouch!!!!!!!!!!!!!!
Saturday: higher Body
Superset:
Behind the Neck Press four sets of 8-12 reps (no rest)
Chinups with Reverse Grip four sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press four sets of 8-12 reps (no rest)
Dumbbell sweater four sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row four sets of 8-12 reps (no rest)
Bent Over Lateral Raise four sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl four sets of 8-12 reps (no rest)
Triceps Dips four sets of 8-12 reps (1 minute rest)
Superset:
Reverse weight Curl four sets of 8-12 reps (no rest)
Wrist Curl four sets of 8-12 reps (1 minute rest)
Notes:
1) i used to be thanking Dave on this one as presently as i used to be done and checked out the mirror. I had a colossal pump Everywhere!!!!!!!! awful Routine!
2) It took American state hour to complete.
3) despite the fact that it’s just like the arms ar receiving less stimulation, they very are not. skeletal muscle ar being beat on the Chinups, Rows, and Reverse BB Curls. skeletal muscle ar being beat on the Presses and Pullovers.
Sunday: Abs and Cardio
Repeat weekday

Week 2

Notes:Weight Gain Program
1) Same Routine as Week one however increase the amount of sets from three to four. this may create each routine ten minutes longer.
2) The Sabbatum higher Body Routine changes to the following:
Superset:
Incline Bench Press 8×10 (no rest)
Wide Grip Pullup to Front 8×10 (1 minute rest)
Superset:
Dumbbell Curls 8×10 (no rest)
Lying skeletal muscle Extensions 8×10 (1 minute rest)
Superset:
Upright Rows 3×10 (no rest)
Bent Over Lateral Raises 3×10 (1 minute rest)

This routine takes fifty five minutes to finish

Week 3

Notes:Weight Gain Program
1) Same Routine as Week one. Keep the amount of sets at four.
2) Perform the subsequent Sabbatum Routine
Superset:
Behind the Neck Press four sets of 8-12 reps (no rest)
Chinups with Reverse Grip four sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press four sets of 8-12 reps (no rest)
Dumbbell sweater four sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row four sets of 8-12 reps (no rest)
Bent Over Lateral Raise four sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl four sets of 8-12 reps (no rest)
Triceps Dips four sets of 8-12 reps (1 minute rest)
Superset:
Reverse weight Curl four sets of 8-12 reps (no rest)
Wrist Curl four sets of 8-12 reps (1 minute rest)

Week 4

Notes:Weight Gain Program
1) Same Routine as Week one. Increase the amount of sets to five. every routine can currently last ten a lot of minutes.
2) Perform the subsequent Sabbatum Routine:
Superset:
Incline Bench Press 10×10 (no rest)
Wide Grip Pullup to Front 10×10 (1 minute rest)
Superset:
Dumbbell Curls 10×10 (no rest)
Lying skeletal muscle Extensions 10×10 (1 minute rest)
Superset:
Upright Rows 3×10 (no rest)
Bent Over Lateral Raises 3×10 (1 minute rest)

The routine on top of can take a most of seventy minutes to finish

Weight Gain Program

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