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WORKOUT PLAN
Home >>  Workout >> Men >>  Mixed Workout Program >> Muscle Gain
   SUPER INTENSE TRAINING - MUSCLE GAIN
This is a SUPER INTENSE TRAINING - SIT and uses multiple exercises, and sets. If you haven't been training for any longer than 1 year, this weight lifting routine may be too much for you. Please see, muscle building beginner and intermediate workout plan. This is a 6 weeks training routine :-
       DAYS                                        EXERCISES      
       Day 1
       Day 2
       Day 3
       Day 4
       Day 5
       Day 6
       Day 7
                          Chest + Traps
                          Arms + Calves
                          Legs + Abs
                          20min Slow cardio
                          Shoulders + Back
                          Arms + Calves
                          Rest
       DAY 1 
  1. Warm up - DB press
        2 sets
    20 reps
  2. Barbell Press
               3a. DB press
        4 sets
    12, 10, 8, 6 reps
     12, 10, 8 reps
  3. Superset
        3 sets
               3b. DB fly
        3 sets
     12, 10, 8 reps
               5a. Decline Dips
        4 sets
        3 sets
  • Muscle Gain
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  • Muscle Gain
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>
          Chest + Traps
 3. DB Lunges
        3 sets
        3 sets
  5. Superset
  4. Decline DB Press
        6 sets
    12, 10, 8, 6, 4, 12 reps
               5b. Cable Fly
        3 sets
        3 sets
     12, 10, 8 reps
     12, 10, 8 reps
  6. Barbell Shrugs
  7. DB Shrugs
     12, 10, 8, 6 reps
     8, 6, 4 reps
 4. Stiff Leg Deadlift
        3 sets
     10, 10, 10 reps
     15, 10, 8 reps 
 5. Superset
               5a. Leg Ext
               5a. Laying leg curl
        3 sets
     10, 10, 10 reps
     10, 10, 10 reps
GOOD LUCK GUYS 

- Guru Mann
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       DAY 2
                   Arms + Calves
   Warm Up - Cable Curl+Cable pushdown
        2 sets
    20 reps each
 1. Barbell Preacher Curl
        5 sets
    10, 8, 6, 6, 5
 2. DB Hammer Curl
        5 sets
    5, 6, 6, 8, 10
 3. Twenty One
        2 sets
    21 reps
 4. Barbell Skull Crusher
        5 sets
    10, 8, 6, 6, 5
 4. DB overhead Ext.
        5 sets
     5, 6, 6, 8, 10
 4. Bench Dips
        2 sets
     20, 20
 4. Standing Calf Raise
        4 sets
     20, 15, 10, 8
 4. Seated Calf Raise
        3 sets
     12, 10, 8
       DAY 3
                   Legs + Abs
 2. Leg Press
 1. Barbell Squat
 Warmup - body weight squat
        4 sets
        4 sets
        2 sets
     6, 8, 10, 12 reps
     12, 10, 8, 6 reps
     25
 7. Inclined Crunches
     20 reps
        3 sets
 8. Inclined Crunches
        3 sets
     20 reps
       DAY 4
                   Cardio
 Inclined Walk
     20min - Incline level 12 - speed 3.0mph
       DAY 5
                Shoulder + Back
  Warm up - DB press + DB rows
        2 sets
     20 reps
 1. DB Shoulder Press
        4 sets
     15, 10, 8, 6 reps
 2. Barbell Press behind neck
        5 sets
     6, 8, 10, 12, 15 reps
 3. DB Side raise
        3 sets
     10 reps
 4. DB Front raise
        3 sets
     10 reps
 5. Barbell Rows
        5 sets
     12, 10, 8, 6, 6 reps
 6. Wide Grip Lat PullDown
        4 sets
     8, 8, 10, 10 reps
 7. DB rows
        3 sets
     12, 10, 8 reps
 8. Reverse Grip Lat Pulldown
        3 sets
     12, 10, 8 reps
       DAY 6
                Arms + Calves

   On Day 6, Repeat Day 2 Exercises, Instead of biceps start with triceps.