Day 2: back and biceps. day 3: rest. day 4: chest and triceps. day 5: rest. day 6: shoulders and traps. day 7: arms. for the best results, stick to this plan for 6 8 weeks before taking a break. consistency is key here, so build up momentum with this 5 day workout routine for weight loss and muscle gain. Lateral raises: 3×10 15. face pulls: 3×10 15. standing calf raises: 4×6 10. this is a 2 day full body routine (which obviously uses the 2 day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.
Workout b summary. so to sum everything up for you, here’s what your full body workout b could look like: barbell deadlift: 3 4 sets of 6 10 reps. incline dumbbell press: 3 4 sets of 6 12 reps. bulgarian split squat: 3 4 sets of 6 10 reps. chest supported row or inverted row: 3 4 sets of 6 12 reps. A 5 day split is a workout routine that splits your weekly training into 5 days – 5 workouts per week on 5 different days. a 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. the standard 5 day workout split: day 1: chest. Day 1: chest and abs. bench press: 3 sets x 10 reps. incline one arm dumbbell press: 3 sets x 10 12 reps. hammer strength machine chest press: 3 sets x 12 15 reps. cable crossover: 3 sets x 12 15 reps. hanging knee raise: 3 sets x 10 15 reps. ab wheel: 3 sets x 10 15 reps. weighted sit up: 3 sets x 10 15 reps. 4. type. muscle endurance. it’s a lofty goal: gain 10 pounds of muscle in just one month. while such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass gaining programs and reached double digits in four short weeks, averaging gains of 2 3 pounds a week.
Day 1: chest and abs. bench press: 3 sets x 10 reps. incline one arm dumbbell press: 3 sets x 10 12 reps. hammer strength machine chest press: 3 sets x 12 15 reps. cable crossover: 3 sets x 12 15 reps. hanging knee raise: 3 sets x 10 15 reps. ab wheel: 3 sets x 10 15 reps. weighted sit up: 3 sets x 10 15 reps. 4. type. muscle endurance. it’s a lofty goal: gain 10 pounds of muscle in just one month. while such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass gaining programs and reached double digits in four short weeks, averaging gains of 2 3 pounds a week. Workout plan for muscle gain block 1. the four weekly sessions in the first block are chest and arms, legs and shoulders, back and arms, and chest and shoulders. so you’ll train your major upper body muscles directly or indirectly twice a week, an intensive approach that will add muscle fast. the first four are straight sets, then the fifth. How it works. this routine consists of three circuits. the first prioritizes abs by placing them first. from there, you’ll move on to a light circuit that will burn loads of calories; you may repeat this circuit 3 5 times, depending on your comfort level. finally, you’ll hit the main circuit, which builds strength and muscle.
Workout plan for muscle gain block 1. the four weekly sessions in the first block are chest and arms, legs and shoulders, back and arms, and chest and shoulders. so you’ll train your major upper body muscles directly or indirectly twice a week, an intensive approach that will add muscle fast. the first four are straight sets, then the fifth. How it works. this routine consists of three circuits. the first prioritizes abs by placing them first. from there, you’ll move on to a light circuit that will burn loads of calories; you may repeat this circuit 3 5 times, depending on your comfort level. finally, you’ll hit the main circuit, which builds strength and muscle.
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