Gym Workout Routine for Men to Gain Muscle PDF - The Fitness Phantom
[Pages:5]Gym Workout Routine for Men to Gain
Muscle PDF
Created by Murshid Akram
Administrator of the
Article Link - gym-workout-plan-for-women-and-men-with-pdf/
Routine Types ? Push, Pull, and Legs, Core
Monday ? Push Workout Chest, Shoulder, and Triceps (Higher Repetitions)
Tuesday ? Pull Workout Back, Biceps, Wrist, Abs and Oblique (High Reps)
Wednesday ? Legs and Glutes Quads, Hamstrings, Calves and Glutes
Thursday ? Push Workouts Chest, Shoulder, and Triceps (High Load and Fewer Reps)
Friday ? Pull Workouts (High Load and Fewer Reps) Back, Biceps, Wrist, Abs and Oblique
Saturday ? Legs (High Load, Fewer Reps) Quads, Hamstrings, Calves and Glutes
Sunday ? Rest
Note: Doing higher repetitions with a shorter rest period between sets will help you gain muscular strength. While performing fewer reps with a heavier load will help you beef up your muscle mass.
You can also save its alternative 7-Day workout plan PDF.
Ideal Rest Time between Sets ?1-3 Minutes
Monday ? Push Workout (Higher Repetitions)
Workout Barbell Flat Bench Press Incline Dumbell Press Cable Incline Fly
Bar Dips
Barbell Overhead Press Bent-arm Lateral Raise Barbell Front Raise Skull Crusher Overhead Tricep Extension
Targeted Muscles Chest and Triceps Chest and Front Delt Chest Chest, Triceps and Shoulder Shoulder and Triceps Shoulder Shoulder Triceps Triceps
Reps 16, 12, 10 14, 12, 10 12, 10, 10
6-12 x 3
12, 10, 10 12, 10, 10 12, 10, 10 12, 10, 10 12, 10, 10
Tuesday: Pull Workout (High Repetitions)
Exercise
Targeted Muscles
Pull-up
Back and Biceps
Lat Pulldown
Back and Biceps
Barbell Bent-Over Row
Back and Biceps
Incline Seated DB Rowing
Back and Rear Delt
Seated Rowing
Back and Biceps
Barbell Curl
Biceps
DB Alternate Bicep curl
Biceps
Preacher Curl
Biceps
Palm up Dumbbell Wrist Curl
Wrist and Forearm
Reverse Crunches
Core
Hanging Knee Raise
Core
Plank
Core
Reps
4-10 x 3 15, 12, 10 15, 12, 10 12, 10, 8 15, 12, 10 16, 14, 12 14, 12, 10 14, 12, 10 16, 14, 12 10 x 2 10 x 2 60-sec
Rest
1-min 2-min 2-min 2-min 2-min 2-min 2-min 2-min 1-min 30-sec 30-sec ?
Wednesday ? Legs and Glutes ? Higher Reps Focus
Workout
Muscles Build
DB Lunges
Quadriceps, Glutes, and Hamstring
Barbell Back Squat
Quad
Leg Press
Quad
Dumbbell Romanian Deadlift
Hamstring, Quad, Glutes
DB Leg Curl or Hamstring Curl
Hamstring
Weighted Glute Bridge
Glute
Calf Raises
Calves
Reps 12, 10 16, 12, 10 16, 12, 10 10, 8, 6 14, 12, 10 14, 12, 10 14, 12, 10
Rest 1-min 2-min 2-min 1-min 2-min 2-min 1-min
Thursday ? Push Workouts ? Heavy Load with Fewer Reps
Exercise
Muscles
Reps
Barbell Flat Bench Press
Chest
10, 8, 6
Incline DB Bench Press
Chest
10, 8, 6
Cable/Machine Fly
Chest
10, 8, 6
Skull Crusher
Triceps
10, 8, 6
Weighted Bench Dips
Triceps
10, 8, 6
Rope Pushdown
Triceps
10, 8, 6
DB Overhead Press
Shoulder
10, 8, 6
DB Front Raise
Shoulder
10, 8, 6
Bent Arm Lateral Raise
Shoulder
10, 8, 6
Shoulder Shrug
Shoulder
10, 8, 6
Rest 2-3 minutes 2-3 minutes 1-2 minutes
2-3 minutes 2-3 minutes 2-3 minutes 2-3 minutes
Friday ? Pull Workouts (High Load and Fewer Reps)
Exercises
Deadlift
Lat Pulldown Seated Cable Rowing T Rowing Face Pull Chinups Preacher Curl Concentration Curl Palms up Wrist Curl Palms Down Wrist Curl Reverse Crunches Side Knee Raise
Muscles Back and Lower Body Back and Biceps Back and Biceps Back and Biceps Back and Rear Delt Biceps and Back Biceps Biceps Wrist Wrist Core Core
Saturday ? Legs (High Load, Fewer Reps)
Leg and Core Exercises
Muscles Worked
Barbell Back Squat
Quads
Barbell Jammer
Lower Body
Leg Press
Quads
Leg Extension
Quads
Hamstring Curl
Hamstring
Barbell Hip Thrust
Glute, Hip
Calf Raises
Calves
Reps
6, 4, 2
10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 8 x 2 8 x 2 10 x 2 10 x 2
Rest
2-3 min
1-2 min 1-2 min 2-3 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 30-sec 30-sec
Reps 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 10, 8, 6 12, 10, 8
Rest 2-3 min 2-3 min 2-3 min 2-3 min 2-3 min 2-3 min 1-2 min
I hope you liked the routines.
You can change or replace any workout you don't do with the exercise you prefer.
You can incorporate some of the below exercises in the following weeks of training.
1. List Of Compound Exercises 2. Dumbbell Pullover 3. DB Rear Delt Exercises 4. Dumbbell Squat Swing 5. Clean And Press 6. Glute And Hamstring Workout 7. Kettlebell Pushups 8. Dumbbell Lower Chest Exercises 9. Knee Push-Ups 10.Weighted Pushup 11.Dumbbell Leg Extension
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