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Home >>  Workout >> Men >> Beginner Workout Program >> Muscle Gain
BEGINNER WORKOUT PROGRAM - MUSCLE GAIN
If you’re new to exercising and going to the gym and you really want to bulk up and get buff, want to add 10 or 20 pounds of solid muscle to their frame. Here’s a monthly workout schedule for beginners.

        DAYS                                         EXERCISES     
      Monday
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      Sunday
                         Chest and Shoulders
                         Cardio
                         Arms and Back
                         Off
                         Legs and Abs
                         Off
                         Off
       CHEST
  Flat Bench Press
       3 sets
    6-8 reps
  Incline Bench Press
  Decline Bench Press
       3 sets
       3 sets
    6-8 reps
    6-8 reps
   SHOULDERS
  DB Shoulder Press
       3 sets
    6-8 reps
  DB Side Raise
  DB Front Raise
       3 sets
       3 sets
    6-8 reps
    6-8 reps
       CARDIO
  Treadmill - Running
      30 mins
  Elliptical
      15 mins
        ARMS
  Barbell Curl  (Biceps)
       3 sets
    6-8 reps
  Hammer Curl  (Biceps)
  Preacher Curl  (Biceps)
  DB Kickback  (Triceps)
  Triceps Pushdown  (Triceps)
  Bench Dips  (Triceps)
       3 sets
       3 sets
       3 sets
       3 sets
       3 sets
    6-8 reps
    6-8 reps
    6-8 reps
    6-8 reps
    6-8 reps
        BACK
  Pullups
       3 sets
    6-8 reps
    6-8 reps
  Wide Grip Lat Pulldown
  Dumbbell Row
       3 sets
       3 sets
    6-8 reps
        LEGS
  Barbell Squat
       4 sets
    6-8 reps
  Leg Extension
  Leg Curl
       3 sets
       3 sets
    6-8 reps
    6-8 reps
         ABS
  Standard Crunches
       3 sets
    20 reps
  Leg Raise
  Plank
       3 sets
       3 sets
    20 reps
    30-60 secs
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
    Workout Plan
     Beginner -Men
     Beginner -Women
     Intermediate-Men
     Intermediate-Women
     Advance-Men
  Advance-Women
WOMEN
  Beginner
  • Fat Shed
  Intermediate
  • Fat Loss & Tonning
  Advance
  • Define & Strength
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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