We have seen so many workout plans and diet plans that promise muscle gain but deliver nothing. That is why we are here to help you find your personalized workout plan, which will help you gain close to 10 pounds in a month.
You may already be training by yourself or with an experienced trainer, but you need to know this evolved training circuit just to experience the great muscle gain our followers have enjoyed in the last couple of months. It does not matter if you are fat right now or if you have “toned” up since you joined the gym. You are past the beginner’s stage, and that is all you need to move on to the muscle gain phase. With the perfect combination of muscle building steroids and proper exercise, you can become a hunk in no time!
We have broken the muscle building routine into an upper and lower split. You do not want to wind up looking like the “no leg day” memes on the internet. It will help you group your body muscles and let you train them separately for better muscle toning and gain.
We like to recommend our four-day version for our intermediate to advanced level trainees.
•Monday – upper body I workout
•Tuesday – lower body I workout
•Friday – upper body II workout
•Saturday – lower body II workout
It is ideal to work out for four days a week and take three days off.
Here’s the workout routine for all the fitness enthusiasts –
Upper body I workout
•Bench press: 3 sets of 6 reps; 2 minutes rest between each set
•Rows: 3 sets of 6 reps; 2 minutes rest between each set
•Lateral Raises: 2 sets of 10 reps; 1-minute rest between each set
•Triceps Pushdowns: 3 sets of 10 reps; 1-minute rest
•Incline dumbbell press: 3 sets of 10 reps; 1-minute rest
•Dumbbell curls: 2 sets of 12 reps; 1-minute rest
•Lat pull-downs: 3 sets of 10 reps; 1-2 minutes of rest between sets
Lower Body I workout
•Romanian deadlifts: 3 sets of 8 reps; 2 minutes rest in between
•Leg press: 3 sets of 10 reps; 1-minute rest between the sets
•Leg curls (seated): 3 sets of 10 reps; 1 minute of rest in between
•Calf raises: 4 sets of 8 reps; 1 minute of rest
•Abs crunches: 4 sets of 15 reps; 2-minute rest between sets
Upper Body II workout
•Pull-ups: 3 sets of 8 reps; 2-3 minutes rest
•Barbell shoulder press: 3 sets of 8 reps; 2 minutes rest
•Barbell curls: 3 sets of 10 reps; 3 minutes rest
•Dumbbell Flyes: 2 sets of 10 reps; 1 minute rest
•Skull crushers: 2 sets of 12 reps; 1-minute rest
•Bench presses: 3 sets of 10 reps; 2 minutes rest
Lower body II workout
•Squats: 3 sets of 6 reps; 2 minutes rest
•Split squats: 3 sets of 8 reps; 1-minute rest
•Seated calf raises: 4 sets of 10 reps; 1 minute of rest
•Abs crunches: 4 sets of 15 crunches; 1-minute rest
•Leg curls: 3 sets of 10 reps; 1-minute rest of rest
These are a collection of compound exercises that will help you build muscle mass faster than your regular workout regime. Combining them with a protein-rich diet, supplements and muscle building steroids will help you gain weight in record time.