|
Hardgainer Build Muscle Workout ProgramCreated by tigersoul76
|
Summary
4 Workouts / 21 Exercises
10% Cardio / 90% Strength Training
Latest Exercisers
Workout Program Description
1. LESS IS MORE. Max 4 workouts per week, no more than 60 minutes, limit cardio to two short but high intensity sessions. 3 full rest days. 2. LOW VOLUME, HIGH INTENSITY. Keep total number of sets low. All exercises to be performed to failure. 3. COMPOUND EXERCISES, with an emphasis on free weights.
Workouts
Description
All strength exercises should be performed to failure. Cardio is High Intensity Interval Training. Alternate from week to week: 1. 30 seconds work, 90 seconds recovery, 8 full intervals (16 minutes) 2. 60 seconds work, 180 seconds recovery, 4 full intervals (16 minutes)
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
Stationary Bike 00:20:00 Riding a stationary bike is very similar to riding a bike outdoors. A few benefits to riding a bike indoors is that you do not have to worry about stopping for cars and you have the freedom to increas... |
|
Tricep Pushdowns - Rope 3 sets: 10 reps, 6 reps, 4 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
|
Adobe Flash player is required.
|
Bench Press - Dumbbell, Flat 3 sets: 10 reps, 6 reps, 4 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
|
Adobe Flash player is required.
|
Flyes - Dumbbell, Flat 3 sets: 10 reps, 6 reps, 4 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
|
Chest Press - Machine 3 sets: 10 reps, 6 reps, 4 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
|
Dips Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
Latest Users
|
jaimecandofrom Columbia, Missouri |
|
shawnl |
|
|
bobdylanfrom United States |
|
alexmees |
|
|
FindsinecureC.J. from Jacksonville, Florida |
|
|
slimreesefrom United States |
|
|
yuma926from United States |
|
dalmansourDavid Mansour from San Diego, California |
What People are Saying
No comments on this program.