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weight gain for beginners

Shared By : kokso

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 242

Average Rating

66

Based upon 3 vote(s)

 

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Description
 
Monday light
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Lateral Raise 20 sec 12 4 Progress Chart

Biceps

 EZ-Bar Curl 100 sec 10 4 Progress Chart

Shoulders

 Dumbbell Front Raise 20 sec 8 3 Progress Chart

Biceps

 Cable Lying Bicep Cable Curl 100 sec 8 3 Progress Chart

Abs

 Decline Crunch 30 sec 15 4 Progress Chart

Forearms

 Palms-Up Dumbbell Wrist Curl Over A Bench 90 sec 60 4 Progress Chart
Thursday hard 1
Muscle Exercise Name Timer Reps Sets Track

Back

 Chin-Up 60 sec 12 3 Progress Chart

Back

 Barbell Bent Over Row 90 sec 10 4 Progress Chart

Upper Legs

 Barbell Squat 210 sec 10 4 Progress Chart

Back

 Barbell Deadlift 210 sec 12 3 Progress Chart

Chest

 Barbell Bench Press 120 sec 8 4 Progress Chart

Triceps

 Cable Triceps Pushdown 120 sec 8 3 Progress Chart
Friday cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 120 min N/A N/A Progress Chart
Sunday hard 2
Muscle Exercise Name Timer Reps Sets Track

Back

 Chin-Up 60 sec 12 3 Progress Chart

Back

 Barbell Bent Over Row 90 sec 10 4 Progress Chart

Upper Legs

 Barbell Squat 210 sec 8 4 Progress Chart

Back

 Barbell Deadlift 210 sec 8 3 Progress Chart

Chest

 Barbell Bench Press 120 sec 8 4 Progress Chart

Triceps

 Cable Triceps Pushdown 120 sec 8 3 Progress Chart
Disclaimer
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