workout

15276718_382545888752876_1027494917531762688_nSERIOUS MASS GAIN WOKOUT

DAY-1-LEGS ABS

DAY-2-CHEST TISEPS

DAY-3-BACK BISEPS

DAY-4-LEGS

DAY-5-ARMS FOREARMS

DAY-6-SHOULDERS TRAPS ABS

DAT-7-REST DAY

NOTE:-WEIGHT TRAINING SESSION SHOULD NOT BE MORE THAN 45 MINUTES

 

 

LEGS
1

JOGGING-TREADMILL

20 minutes

Jogging-Treadmill Jogging-Treadmill

2

LEG PRESS

2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps

Leg Press Leg Press

3

SEATED LEG CURL

2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps

Seated Leg Curl Seated Leg Curl

4

LYING LEG CURLS

2 warm-up sets of 15 reps, 3 sets to failure in 15-20 reps

Lying Leg Curls Lying Leg Curls

5

LEG EXTENSIONS

2 warm-up sets of 15 reps, 3 sets to failure in 15-20 reps

Leg Extensions Leg Extensions

6

HACK SQUAT

2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps

Hack Squat Hack Squat

7

JOGGING-TREADMILL

20 minutes

Jogging-Treadmill Jogging-Treadmill

 

CHEST AND TRICEPS
1

JOGGING-TREADMILL

20 minutes

Jogging-Treadmill Jogging-Treadmill

2

SEATED BARBELL TWIST

150 reps per side

Seated Barbell Twist Seated Barbell Twist

3

INCLINE DUMBBELL FLYES

2 warm up sets of 8-10 reps, 2 sets of 10-12 reps

Incline Dumbbell Flyes Incline Dumbbell Flyes

4

MACHINE BENCH PRESS

2 warm up sets of 8-10 reps, 2 sets of 12-15 reps

Machine Bench Press Machine Bench Press

5

MODIFIED PUSHUPS

2 sets of 10 reps

Pushups Pushups

6

DIP MACHINE

3 sets of 10-12 reps

Dip Machine Dip Machine

7

CABLE ROPE OVERHEAD TRICEPS EXTENSION

1 warm up set of 8-10 reps, 2 sets of 12-15 reps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

8

TRICEPS PUSHDOWN

1 warm up set of 8-10 reps, 2 sets of 10-12 reps

Triceps Pushdown Triceps Pushdown

9

JOGGING-TREADMILL

20 minutes

Jogging-Treadmill Jogging-Treadmill

10

SEATED BARBELL TWIST

150 reps per side

Seated Barbell Twist Seated Barbell Twist
BACK AND BICEPS
1

JOGGING-TREADMILL

20 minutes

Jogging-TreadmillJogging-Treadmill

2

SEATED BARBELL TWIST

150 reps per side

Seated Barbell TwistSeated Barbell Twist

GIANT SET
3

CHIN-UP

1 warm up set of 8-10 reps, 3 sets of 15 reps

Chin-UpChin-Up

SEATED CABLE ROWS

1 warm up set of 8-10 reps, 3 sets of 15 reps

Seated Cable RowsSeated Cable Rows

WIDE-GRIP PULLDOWN BEHIND THE NECK

1 warm up set of 8-10 reps, 3 sets of 15 reps

Wide-Grip Pulldown Behind The NeckWide-Grip Pulldown Behind The Neck

4

SMITH MACHINE BENT OVER ROW

1 warm up set of 8-10 reps 3 sets of 8-10 reps

Smith Machine Bent Over RowSmith Machine Bent Over Row

5

HAMMER CURLS

2 warm up sets of 8-10 reps, 3 sets of 20 reps

Hammer CurlsHammer Curls

6

BARBELL CURL

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps

Barbell CurlBarbell Curl

7
Cable Hammer Curls - Rope AttachmentCable Hammer Curls - Rope Attachment

8

JOGGING-TREADMILL

20 minutes

Jogging-TreadmillJogging-Treadmill

9

SEATED BARBELL TWIST

150 reps per side

Seated Barbell TwistSeated Barbell Twist
LEGS
1

JOGGING-TREADMILL

20 minutes

Jogging-TreadmillJogging-Treadmill

SUPERSET
2

LEG EXTENSIONS

2 set of 30 reps

Leg ExtensionsLeg Extensions

SEATED LEG CURL

2 sets of 20 reps

Seated Leg CurlSeated Leg Curl

SUPERSET
3

DUMBBELL LUNGES

3 sets of 40 steps

Dumbbell LungesDumbbell Lunges

STANDING LEG CURL

3 sets of 15-20 reps

Standing Leg CurlStanding Leg Curl

4

LEG PRESS

3 sets of 50 reps

Leg PressLeg Press

SUPERSET: REPEAT EXERCISES 1 AND 2
5

LEG EXTENSIONS

1 set of 30 reps

Leg ExtensionsLeg Extensions

SEATED LEG CURL

1 set of 20 reps

Seated Leg CurlSeated Leg Curl

6

JOGGING-TREADMILL

20 minutes

Jogging-TreadmillJogging-Treadmill
SUPERSET
1

STANDING BICEPS CABLE CURL

5 sets of 40, 30, 20, 10, 10 reps

Standing Biceps Cable CurlStanding Biceps Cable Curl

CABLE ROPE OVERHEAD TRICEPS EXTENSION

5 sets of 40, 30, 20, 10, 10 reps

Cable Rope Overhead Triceps ExtensionCable Rope Overhead Triceps Extension

SUPERSET
2

BARBELL CURL

5 sets of 10, 10, 20, 30, 40 reps

Barbell CurlBarbell Curl

LYING TRICEPS PRESS

5 sets of 10, 10, 20, 30, 40 reps

Lying Triceps PressLying Triceps Press

3

HANGING LEG RAISE

5 sets to failure

Hanging Leg RaiseHanging Leg Raise

SHOULDERS
1

BARBELL SHOULDER PRESS

4 sets of 5-6 reps

Barbell Shoulder PressBarbell Shoulder Press

SUPERSET
2

ARNOLD DUMBBELL PRESS

5 sets of 10, 8, 6, 6, 8 reps

Arnold Dumbbell PressArnold Dumbbell Press

UPRIGHT BARBELL ROW

5 sets of 8-10 reps

Upright Barbell RowUpright Barbell Row

SUPERSET
3

SIDE LATERAL RAISE

3 sets of 10-12 reps

Side Lateral RaiseSide Lateral Raise

SEATED BENT-OVER REAR DELT RAISE

3 sets of 10-12 reps (run the rack on last set)

Seated Bent-Over Rear Delt RaiseSeated Bent-Over Rear Delt Raise

MACHINE SHOULDER (MILITARY) PRESS

1 warm up set of 8-10 reps, 3 sets to failure in 12-15 reps

Machine Shoulder (Military) PressMachine Shoulder (Military) Press
SHRUGS AT THE END OF SHOULDERS SESSION

DECLINE CRUNCH

4 sets of 8-12 reps

Decline Crunch Decline Crunch

BARBELL ROLLOUT FROM BENCH

4 sets of 8-12 reps

Barbell Rollout from Bench Barbell Rollout from Bench

CABLE REVERSE CRUNCH

3 sets to absolute failure

Cable Reverse Crunch Cable Reverse Crunch

BENT OVER LOW-PULLEY SIDE LATERAL

3 sets of 10, 20, 30 reps per arm

Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral

SIT-UP

3 sets to absolute failure

Sit-Up Sit-Up

WORKOUT NOTES

  • Don’t train on an empty stomach. You won’t have enough fuel in your system to get through the workout or recover effectively. Eat 1-2 hours before you work out.
  • Warm up with a light weight before you start curling heavy. Prepare your shoulders and elbows for the heavy work!
  • You have the whole weekend to recover, so go hard today.
  • Because Gethin is as experienced as he is, he can be a little looser with his form. If you’re a beginner or intermediate lifter, then do the movements as strictly as possible.
  • As long as your cardio is consistent and intense, don’t be afraid to switch it up.
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