This training for gaining more muscle and its for advanced level for whom want to be like a bodybuilders or having a big form of muscles. This workout will be for 4 weeks continuously :
Training Schedule |
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Saturday |
Chest workout |
| Sunday | Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs. |
| Monday | Back workout |
| Tuesday | Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs. |
| Wednesday | Shoulders Workout. |
| Thursday | Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs. |
| Friday | Off day from training. |
Helper muscle:
Its the muscle that assists the last big group of muscles you played for example : if you will play today chest workout tomorrow with biceps & triceps muscle, you will play a helper muscle for chest and so on for all big muscles.
Chest workout |
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| Incline press bar | 3 Sets | 10,8,8 |
| Flat press dumbbell | 3 Sets | 10,8,8 |
| Decline press bar | 3 Sets | 10,8,8 |
| Incline press machine | 3 Sets | 10,8,8 |
| Cable press | 3 Sets | 10,8,8 |
| Flys dumbbell | 3 Sets | 10,8,8 |
Back workout |
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| One hand dumbbell | 3 Sets | 10,8,8 |
| Incline pull machine | 3 Sets | 10,8,8 |
| Lat pull down cable | 3 Sets | 10,8,8 |
| Seated row cable | 3 Sets | 10,8,8 |
| Row machine | 3 Sets | 10,8,8 |
| Bent over row wide hands | 3 Sets | 10,8,8 |
| Back extension machine | 3 Sets | 10,8,8 |
Shoulders workout |
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| Military press seated front delt | 3 Sets | 10,10,10 |
| Shoulder press dumbbell | 3 Sets | 12,10,8 |
| Front dumbbell raises | 3 Sets | 10,8,8 |
| Lateral (side) dumbbell raises | 3 Sets | 10,8,8 |
| Butterfly machine rear delt | 3 Sets | 12,10,8 |
| Rear delt raises dumbbell | 3 Sets | 10,10,10 |
| Side shrugs dumbbell | 3 Sets | 10,10,10 |
| Front shrugs | 3 Sets | 10,10,10 |
Biceps & Triceps |
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| Day 1 | z-hand cable biceps curl | 4 sets | 10,8,8,6 |
| dumbbell biceps curl seated (full motion). | 4 sets | 10,8,8,6 | |
| z-bar skull crusher | 4 sets | 10,8,8,6 | |
| z-hand on cable push down triceps | 4 sets | 10,8,8,6 | |
| Day 2 | dumbbell on knee seated arm curls | 4 sets | 10,8,8,6 |
| z-bar horse concentration arm curls | 4 sets | 10,8,8,6 | |
| triceps machine | 4 sets | 10,8,8,6 | |
| one hand pull down on cable triceps | 4 sets | 10,8,8,6 | |
| Day 3 | dumbbell curls standing (half range) 10 reps with hammer curls standing 10 reps (superset) and repeat after break 3 sets 10 reps each set. | 3 sets | 10 reps each set. |
| z-hand cable reversed triceps 10 reps with rope hand triceps 10 reps (superset) and repeat after break 3 sets 10 reps each set. | 3 sets | 10 reps each set. | |
Abs |
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| Abdominal Machine 12 reps each set with raising weight each set. | 4 sets | 12 reps each set | |
| 4 sets obliques pull down on cable 12 reps each set | 4 sets | 12 reps each set | |
| 4 sets of rope hand pull down while your knees on ground and bend your upper body to the ground till you feel your abs working but in a tabata workout routine which is 20 secs workout then rest 10 secs and 20 secs workout again this is one set, do it for 4 sets 20,10,20 secs . | 4 sets | is 20 secs workout then rest 10 secs and 20 secs workout again | 20,10,20 |
Don't forget the cardio to be more than 30 mins and less than 100 mins on any cardio machine ( bike , arc , stepper or treadmill). Wish you a great workout and thanks for listing. Fitness trainer Ahmed Fayek.
