Beginner’s Full Workout Routine: Putting on Mass

*This routine is to get you started on building mass in the main areas of your body, some more intricate/smaller muscle groups are not included

DAY:1 Arms (Duration ~45 min)

Preacher curls: 4 sets of 16 reps

Set 1: XX weight

Set 2: XXX weight (heaviest)

Set 3: XX weight

Set 4: X weight (lightest)

Tricep pulldowns: 4 sets of 20 reps

Set 1-4: XX weight

Barbell curls (straight bar): 4 sets of 10 reps

Set 1-4: XXX weight

Hammer curls: 3 sets of 14 reps

Set 1-4: XX weight

Barbell curls (easy grip): 3 sets of 10 reps (NO BREAK)

Set 1: X weight FAR GRIP

Set  2: X weight CLOSE GRIP

Set 3: X weight NEUTRAL GRIP

DAY 2: Chest, Shoulders, Back (Duration ~60 min)

Bench press: 5 sets

Set 1: X weight (lightest), 20 reps

Set 2: XX weight, 12 reps

Set 3: XXX weight, 8 reps

Set 4: XXXX weight (heaviest), 2-4 reps

Set 5: X weight (lightest), 20 reps

Shoulder press: 4 sets of 16 reps

Sets 1-4: XX weight

Seated row (cables): 3 sets 12 reps

Sets 1-3: XX weight

Seated dips : 4 sets of 12 reps

Sets 1-4: XX weight

DAY 3: Legs/Abs (Duration ~45min)

Leg press: 4 sets of 20

Sets 1-4: XX weight

Leg extensions: 4 sets of 20

Sets 1-4: XX weight

Seated calf raises: 4 sets of 20

Sets 1-4: XX weight

Abs: 50 crunches & 50 Russian twists OR 2 of your favorite abdominal exercises

SHOOT FOR:

  • 1-2 rest days per week (rest is needed for muscles to grow)
  • 2200 calories or more a day  (avoid fast food and junk food)
  • 80g of protein or more a day
  • a gallon of water a day (water is essential in muscle growth)

HAVE FUN.

Fitness: Bulking/Cutting made easy

These tips based off of personal experience and are completely proven to work time and time again for myself and other gym fanatics.

Gaining weight: Gaining weight and putting on muscle mass amounts to how much work you put into the kitchen as well as the gym. You do not need workouts longer than 45min each day to put on some massive size. Just remember that calories are key.

-Create a surplus of calories in your diet with plenty of protein and carbohydrates. Gaining weight is simply consuming more calories than your body burns. Key  foods to eat: (pasta, chicken, bread, rice). If you are eating over 2300-2600 calories a day then you will gain mass guaranteed; it really just amounts to how much you want it.

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-Workout: Hit higher weights for lower reps and keep increasing the weight to your ability, remember stress makes you grow (It should hurt, but make sure to know your limits so you do not injure yourself). Also avoid intense cardio which burns calories.

Losing weight: Similar to what was stated previously, in order to lose weight you should intake less calories than you burn (1500-1800 calories a day is ideal).

-Drink plenty of water, it helps retain muscles as well as it makes you fuller longer (gallon a day). AVOID DRINKING CALORIES even smoothies and juices which usually have plenty of unneeded sugars.

-Avoid Carbohydrates but keep a high protein intake and eat healthy fats. Key foods to eat: (fish, plenty of vegetables, chicken, avocados). The importance of healthy fats is that it prevents your body from storing other fats.

-Implement cardio in your workout such as a 20min bike or run at the end of your lift. Increase reps at a lower weight.

Personalities to follow for more help: @ZacPerna @SimeonPanda @ChristianGuzman @UzomaObilor