All About Sports

Men Beginner workout plan- Muscle Gain

In case you're new to practicing and heading off to the gym and you truly need to build up and get buff, need to include 10 or 20 pounds of strong muscle to their casing. Here's a month to month exercise plan for beginners.

                           Days

 

                                             Monday

                                             Tuesday

                                         Wednesday

                                            Thursday

                                              Friday

                                          Saturday

                                          Sunday

               Exercise

 

                   Chest and Shoulder

                               Cardio

                       Arms and Back

                                    Off

                         Legs and Abs

                                    Off

                                    Off

 

                                                          Chest Exercise

Flat bench press

Incline bench Press

Decline bench Press

3 sets

3 sets

3 sets

8-10 reps

8-10 reps

8-10 reps

                                                         Shoulder Exercise

DB shoulder press

DB side raise

DB front raise

3 sets

3 sets

3 sets

8-10 reps

8-10 reps

8-10 reps

                                                       Cardio Exercise

Treadmill

Elliptical

30 mins

15 mins

                                                        Arms Exercise

Barbell curl (Biceps)

Hammer curl

Preacher curl

DB kickback (Triceps)

Triceps pushdown

Bench dips

3 sets

3 sets

3 sets

3 sets

3 sets

3 sets

8-10 reps

8-10 reps

8-10 reps

8-10 reps

8-10 reps

8-10 reps

                                                           Back Exercise

Pullups

Wide grip lat pulldown

Dumbbell row

3 sets

3 sets

3 sets

8-10 reps

8-10 reps

8-10 reps

                                                               Legs Exercise

Barbell squats

Leg extension

Leg curl

3 sets

3 sets

3 sets

8-10 reps

8-10 reps

8-10 reps

                                                            Abs Exercise

Standard crunches

Leg raise

Planl

3 sets

3 sets

3 sets

20 reps

20 reps

30-60 secs