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WORKOUT PLAN
Home >>  Workout >> Men >> Advanced Workout Program >> Muscle Gain
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 :-
      DAYS                                        EXERCISES     
      Day 1
      Day 2
      Day 3
      Day 4
      Day 5
      Day 6
      Day 7
                         Back + Shoulders + Abs
                         Rest
                         Legs + Abs
                         Rest
                         Chest + Arms
                         Rest
                        Repeat
      DAY 1
  1. Close Grip Lat Pulldown
       6 sets
   12, 10, 8, 6, 4, 12 reps
  2. Seated Cable Row
              3a. Barbell Shrugs
       4 sets
   12, 10, 8, 12 reps
    12, 10, 8 reps
  3. Superset (Barbell Shrugs + Hyper Extension)
       3 sets
              3b. Hyper Extension
       3 sets
    12, 10, 8 reps
       3 sets
              5a. DB Side Raise
       3 sets
       3 sets
  1. Barbell Squat
              2a. Leg Extension
              2b. Leg Curl
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>
       3 sets
         Back + Shoulders + Abs
      DAY 3
              4a. Stability Ball Crunch
                  Legs + Abs
       10mins
       6 sets
       3 sets
       3 sets
       3 sets
    12, 10, 8 reps
       DAY 5
                Chest + Arms
       3 sets
       3 sets
     DAY 2, DAY 4 & DAY 6
                       REST
  Warm Up - Treadmill
              3a. Leg Press
  5. Superset (DB Side Raise + DB Front Raise)
  4. Smith Press Behind Neck
       6 sets
   12, 10, 8, 6, 4, 12 reps
              5b. DB Front Raise
       3 sets
       3 sets
    12, 10, 8 reps
    12, 10, 8 reps
  6. Superset (Decline Crunches + Hanging Knee Raise)
              6a. Decline Crunches
              6b. Hanging Knee Raise
    20, 20, 20 reps
    20, 20, 20 reps
  7. Superset (Cable Crunches + Laying Leg Pull-In)
              7a. Cable Crunches
              7b. Laying Leg Pull-In
    15, 15, 15 reps
    15, 15, 15 reps
  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.

   12, 10, 8, 6, 4, 12 reps
  2. Superset (Leg Extension + Leg Curl)
    12, 10, 8 reps
  3. Superset (Leg Press + Seated Calf Raise)
              3b. Seated Calf Raise
       3 sets
    12, 10, 10 reps
    12, 10, 10 reps
  4. Superset (Stability Ball Crunches + Spiderman Crunches)
              4b. Spiderman Crunches
       3 sets
    25, 25, 25 reps
    20 reps each side
  5. Superset (Oblique Crunches + Plate Twist)
              5a. Oblique Crunches
              5a. Plate Twist
       3 sets
    20 reps each side
    20 twist each side
  1. Superset (Barbell Brench Press + Incline DB Fyes)
              1a. Barbell Bench Press
       4 sets
              1b. Incline DB Flyes
       4 sets
  2. Superset (Decline DB Press + Dips)
              2a. Decline DB Press
              2b. Dips - Chest Version
       3 sets
       3 sets
  3. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext)
              3a. Barbell Preacher Curl
              3b. Incline Barbell Triceps Extens.
       4 sets
       4 sets
  4. Superset (Incline DB Curl + DB Kickback)
              4a. Incline DB Curl
              4b. DB Kickback
       3 sets
       3 sets
  5. Superset (Cable Hammer Curl-Rope Attached + Triceps Pushdown-Rope Attached )
              5a. Cable Hammer Curl(Rope)
              5b. Triceps Pushdown(Rope)
       3 sets
       3 sets
    12, 10, 8, 6 reps
    12, 10, 8, 6 reps
    12, 10, 8 reps
    12, 10, 8 reps
    12, 10, 8, 6 reps
    12, 10, 8, 6 reps
    12, 10, 8 reps
    12, 10, 8 reps
    12, 10, 8 reps
    12, 10, 8 reps
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