Effective training routine to gain muscle mass in a few weeks Effective training routine to gain muscle mass in a few weeks

Effective training routine to gain muscle mass in a few weeks

Many people want to increase their body's muscle mass, yet sometimes they make some mistakes in their training routine.

The following training is designed to increase your muscle mass in a few weeks. You will work each muscle group hard once a week using mainly heavy composite exercises.

This 10 week muscle building workout will focus on exercising each muscle group once a week.

Effective training routine to gain muscle mass in a few weeks

The main goal of this muscle building routine is an advanced level to be performed within 10 weeks, training 4 days a week, a total of 50 minutes per day. Only bars and dumbbells are needed.

You will train thanks to this 4 days divided routine, resting on Wednesdays and weekends. To get the most out of this program, you must eat healthy.

Exercise program

Monday: Pectoral and triceps

Bench press, 4 series of 10 reps the first, then two series of 8 and the last series of 6 reps

Dumbbell bench press, 3 sets of 8 reps the first two, and the last seire of 6 reps.

Dumbbell bench press, 3 sets of 8 reps the first two, and the last seire of 6 reps.

Dumbbell openings, 2 sets of 10 reps.

Dumbbell Pullover

Pullover with dumbbell, 2 sets of 8 reps.            

Triceps

Triceps extensions, 4 series of 10 repetitions the first, then two series of 8 and the last series of 6 reprehension.

Triceps backgrounds, 3 sets of 10 reps

Elbow extension with dumbbells, 3 sets of 8 reps

Elbow extension with dumbbells

Tuesday - Back and Biceps

Deadlift, 4 sets of 10 reps the first, then two sets of 8 and the last set of 6 reps.

Supine pull ups, 2 sets of 8 reps.

supine pull ups

One handed rowing, 3 sets of 8 reps.

Rowing with bar, 2 sets of 8 repetitions.

Chest pull, 3 sets of 10 reps.

Biceps

Bicep curl with dumbbell, 3 series of 8 repetitions the first and the second and the last series of 6 repetitions.

Bicep curl with dumbbell

Biceps curl preacher, 3 series of 8 reps

Wednesday - Cardiovascular Activity/Rest Day

Thursday - Shoulders and forearms

Military dumbbell press, 3 sets of 10 reps.

Military dumbbell press

Front lifts with dumbbells, 4 sets of 10 reps.

Lateral lifts with dumbbell, 2 sets of 10 reps.

Rowing to chin, 2 sets of 10 reps.

Forearms

Wrist curl with bar, 4 series of 10 repetitions.

Wrist curl with bar

Dumbbell wrist curl, 4 sets of 10 reps.

Friday - Legs

Squats, 5 sets of 10 repetitions the first set, then the following sets of 6 repetitions.

Leg extensions, 3 sets of 12 reps.

Femoral curl, 3 sets of 12 reps.

Femoral curl

Calves

Clves lifts, 4 sets of 12 reps.

Calves lifts sitting, 2 sets of 12 reps.

Calves

This exercise routine will help us work hard on each muscle group once a week using mostly heavy compound exercises.

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