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

For paid and customized workout plan, contact me.

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