Hardgainers

Hardgainers Sample Mass Building Training Routine

Monday: federal agency/Back/Biceps/Triceps/Upper Abs

Superset #1:
lam Dumbbell drive (adjust bench to an angle of 25 degrees) 3 sets of 8-10 reps (No Rest)
close-fitting ensnare Pull-up to Front (palms facing forward) 3 sets of 8-10 reps (1 momentute of arc rest)

Notes: If you cannot cause the pull-up, therefore try to have your partner help you up or use a weight assist machine. Otherwise, make out with Pull-downs.

Superset #2:
Flat Dumbbell Bench Press 3 sets of 10-12 reps (No Rest)
Neutral Grip Pull-ups 3 sets of 10-12 reps (1 moment rest)

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. Otherwise, substitute with Pull-downs.





Superset #3:
Dumbbell Hammer Curls 3 sets of 8-10 reps (No Rest)
Overhead Triceps Extensions 3 sets of 8-10 reps (1 min rest)

Superset #4:
Dumbbell Preacher Curls 3 sets of 10-12 reps (No Rest)
Triceps Pushdowns 3 sets of 10-12 reps (1 min rest)

Crunches 3 sets of 15-20 reps (1 min rest)

Tuesday: Thighs/Hamstrings/Delts/Calves/Lower Abs

Superset #1:
Wide carriage Squats 3 sets of 8-10 reps (No Rest)
Dumbbell Stiff Legged Deadlifts 3 sets of 8-10 reps (1 min rest)

Notes: If you suffer from lower back problems substitute the wide carriage squat for a wide stance leg recommend (press with toes since you are working the quads).

Superset #2:
Leg Extensions 3 sets of 10-12 reps (No Rest)
deception Leg Curls 3 sets of 10-12 reps (1 min rest)

Superset #3:
Lateral Raises 3 sets of 8-10 reps (No Rest)
Standing Calf Raises 3 sets of 8-10 reps (1 min rest)

Superset #4:
exercise set Over Lateral Raises Curls 3 sets of 10-12 reps (No Rest)
Seated Calf Raises 3 sets of 10-12 reps (1 min rest)

Hanging Leg Raises 3 sets of 15-20 reps (1 min rest)

thorium: Chest/Back/Biceps/Triceps

Modified Compound Superset #1:
Incline Bench Press 3 sets of 8, 6, 4 reps (90 second rest)
Close Grip Chins with reverse grip 3 sets of 8,...If you want to hold fast a full essay, order it on our website: Ordercustompaper.com



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