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ADVANCED WORKOUT PROGRAM - MUSCLE GAIN
Please remember that this is an advanced workout program and uses multiple exercises, and sets. If you haven't been training for any longer than 6 months, this weight lifting routine may be too much for you. Please see, muscle building beginner and intermediate workout plan. This is a 8 weeks advanced weight training routine :-
1. Close Grip Lat Pulldown
3. Superset (Barbell Shrugs + Hyper Extension)
4a. Stability Ball Crunch
5. Superset (DB Side Raise + DB Front Raise)
4. Smith Press Behind Neck
6. Superset (Decline Crunches + Hanging Knee Raise)
7. Superset (Cable Crunches + Laying Leg Pull-In)
On these days, the only thing your going to be doing is resting. Do not go into the gym or do any sort of
exercise. What you want to do is allow your muscles to rest and to recover because this is the time to build
muscle.
Eat plenty of quality nutrients and get plenty of rest.
2. Superset (Leg Extension + Leg Curl)
3. Superset (Leg Press + Seated Calf Raise)
4. Superset (Stability Ball Crunches + Spiderman Crunches)
5. Superset (Oblique Crunches + Plate Twist)
1. Superset (Barbell Brench Press + Incline DB Fyes)
2. Superset (Decline DB Press + Dips)
3. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext)
3a. Barbell Preacher Curl
3b. Incline Barbell Triceps Extens.
4. Superset (Incline DB Curl + DB Kickback)
5. Superset (Cable Hammer Curl-Rope Attached + Triceps Pushdown-Rope Attached )
5a. Cable Hammer Curl(Rope)
5b. Triceps Pushdown(Rope)
D e d i c a t i o n - M o t i v a t i o n - T r a n s f o r m a t i o n
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