Build Muscle Ario

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The routine to create muscle in 12 weeks was designed to run for four days a week remembering that resting is important to be able to increase muscle. As you know all the volume routines are designed to work only 3 or 4 times a week due to the wear and tear of the muscles.

The exercises that we will see are basic and we will work them with sufficient weight, but maintaining good technique and movement, you must choose a weight that lets you perform well the repetitions that the routine indicates to you.

Indications
This routine will have to do four times a week for 12 weeks, at the end of the routine you will have to see a big increase in your body mass.
Recommendations for this routine
Swallow protein shakes after training. (No protein, no muscles.)
Remember that to increase weight, all the series you have to do with the weight you can.
Sleep a minimum of 8 hours.
Eat a minimum of 3 times a day. (breakfast is very important)
Not having sex before training that day. (After going to the GYM you have what you want)
Do not perform aerobic exercises.
It is recommended to follow this routine
We will begin to perform this routine with the exercises mentioned in the order established with the repetitions and indicated series.

Training distribution

Monday: Chest and Triceps
Tuesday: Back and Biceps
Thursday: Forearms and Shoulders
Friday: Legs
Repeat this routine for twelve weeks.

Day 5
Day 2
Day 1
Day 3
Day 4

Chest and triceps 8 exercises, 52 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Back and Biceps 9 exercises, 59 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable Upper Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s

Forearm and Shoulders 7 exercises, 49 mins

Dumbbell Wrist Curl (Palms Up)	4x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Seated High Front Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x12 reps	rest: 60s

Legs 6 exercises, 41 mins

Machine Seated Calf Raise	4x8 reps	rest: 60s
Barbell Deep Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Abdo, Glutes, Cardio 9 exercises, 4 hrs 0 min

Treadmill Running	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Rowing	1x0 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s