Muscle Gaining Tips

Do This Weight Routine On Monday, Wednesday And Friday

Do 20 Minutes Of Tempo Cardio (75% Effort Of Your Max Heart Rate) on Tuesday, Thursday And Saturday.

Take Your Body Weight And Multiply It By 18 That Will Give You Your Daily Goal Caloric Intake.  Remember This Is For Gaining Muscle Mass!

Eat Every 4hrs. (minimum) For At Least 5 Meals A Day.

Meals Should Be 45 to 50% From Carbs,  30 to 35% From Proteins and 20 to 25% From Fats.

 

EXERCISE’S:

1.  Deadlifts

2.  DB Flat Bench Chest Press

3.  Front Barbell Squat

4.  Bentover Barbell Row

5.  Standing Military Press

6.  Front Plate Wood Choppers

7.  Chin Ups

8.  Dips

9.  Back Extensions

10.  Reverse Incline Leg Raises

Weeks 1 to 2:  3 sets of 15 w/30 secs. rest

Weeks 3 to 4:  3 sets of 10 w/ 60 secs. rest

Weeks 5 to 6:  5 sets of 5 w/ 90 secs. rest

USE WEIGHT THAT YOU CAN GET ALL OF THE REPS BUT ON THE LAST 2 YOU WANT TO BE STRUGGLING A LITTLE BIT.  IF YOU HAVE A WORKOUT PARTNER OF A SPOTTER THEN TRY TO USE WEIGHT THAT YOU ARE STRUGGLING ON THE LAST 3 TO 4.

 

THIS IS JUST A SAMPLE WORKOUT ROUTINE,  ALWAYS CONSULT WITH A PHYSICIAN BEFORE STARTING A WORKOUT ROUTINE!!!! 

 

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