3day workout routine. Your muscle building guide full of tips and free workout routines. This 3 day workout routine is perfect for the hard gainer wanting to gain weight and build muscle.
3day workout routine. Building massive muscle for the hard gainer.
To gain weight faster, make sure you get lots of carbohydrates and lots of protein in your diet when doing this workout routine.
Eat a small meal before each workout, and eat a BIG meal after each workout. You don't have to count calories. Just eat, and eat often. Eat at least 1 gram of protein per pound of body weight, and the same for carbohydrates.
The rep range for each exercise should be anywhere between 8 and 12 reps for your first set. If for any reason you can comfortably do more than 12 reps for your first set, you should definitely add weight to the bar.
To make this workout challenging as possible, take short rests between sets. Anywhere between 1 and 2 minutes should be fine.
Here's your 3day workout routine to build muscle mass.
Day 1 -
Clean and Press - 4 sets
Behind the neck barbell presses - 4 sets
Military Press - 4 sets
Barbell or Dumbbell curl - Drop sets
Day 2 - Off
Day 3 -
Deadlift - 4 sets
Flat Bench Press - 4 set
Incline Dumbbell Bench Press - 4 sets
Dips - 3 or 4 sets
Day 4 - Off
Day 5 -
Squats - 5 sets
Pullup - 3 sets
Bentover barbell row - 4 sets
T bar rows - 3 sets
Day 6 - Off
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Okay, further insight about the 3day workout routine.
This workout routine does not focus on smaller muscle groups such as bicep, tricep, and calve exercises.. When you feel you've gained enough weight from this routine, then reintroduce your body to these exercises once again.
We want you to gain more weight, so we purposely left out any exercises that don't help much for weight gain.
Even though there are not many movements that focus much on the triceps, biceps, and calves, these smaller muscle groups WILL still get a workout and still build mass along with the rest of your body.
This routine is a nice change for you. The body will
grow when it is forced under new challenges. When the body begins to
adapt to this workout intensity, you will then change it again, for
further muscle growth. Why use this routine?
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