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Thursday, October 6, 2016

Best The 3-Month Mass-Gain Plan


You’re a guy who gets it. You understand why it’s important to get stronger. You value improving your mobility and movement patterns.




There's no shame in wanting to add slabs of body armor to your frame. And even in today’s functional-crazed fitness world, there's plenty of justification for adding a nice thick layer of muscle onto your skeleton (try telling an offensive lineman that carrying extra mass isn’t ‘functional’ for his sport). 


In this article, a plan for a period of 3 months to achieve the piece

The Three-Month Mass-Gain Program

WEEKLY SPLIT:


Day    Bodyparts Trained


1    Chest, triceps
2    Legs, calves, abs
3    Rest
4    Shoulders, traps
5    Back, biceps, abs
6    Rest
7    Rest



DAY 1: Chest & Triceps
Month1
 Month2
 Month 3

Exercise
Sets*
Reps
Reps
Reps
Chest:
Incline Dumbbell Press
1
12
10
8

1
10
10
10

1
8
10
12
Flat-Bench Barbell Press
1
12
10
8

1
10
10
10

1
8
10
12
Incline Cable Flye
1
12
10
8

1
10
10
10

1
8
10
12
Weighted Dip
1
12
10
8

1
10
10
10

1
8
10
12
Triceps:
Close-Grip Bench Press
1
12
10
8

1
10
10
10

1
8
10
12
Lying EZ-Bar Triceps Extension
1
12
10
8

1
10
10
10

1
8
10
12
Cable Pressdown
1
12
10
8

1
10
10
10

1
8
10
12
*Does not include warm-up sets.


DAY 2: Legs, Calves & Abs  
Month 1
Month 2
Month 3

Exercise
Sets*
Reps
Reps
Reps

Legs:
Barbell Squat
1
12
10
8

1
10
10
10

1
8
10
12
Romanian Deadlift
1
12
10
8

1
10
10
10

1
8
10
12
Leg Press
1
12
10
8

1
10
10
10

1
8
10
12
Leg Extension
1
12
10
8

1
10
10
10

1
8
10
12
Lying Leg Curl
1
12
10
8

1
10
10
10

1
8
10
12
Calves:
Standing Calf Raise
1
12
10
8

1
10
10
10

1
8
10
12
Abs:
Weighted Crunch
4
12
12
12
Hanging Leg Raise
4
To failure
To failure
To failure
*Does not include warm-up sets

DAY 3: Rest


DAY 4: Shoulders & Traps 
Month1
 Month2
 Month 3
Exercise
Sets*
Reps
Reps
Reps

Shoulders:
Seated Barbell Press
1
12
10
8

1
10
10
10

1
8
10
12
EZ-Bar Upright Row
1
12
10
8

1
10
10
10

1
8
10
12
Dumbbell Lateral Raise
1
12
10
8

1
10
10
10

1
8
10
12
Bent-Over Lateral Raise
1
12
10
8

1
10
10
10

1
8
10
12
Traps:
Dumbbell Shrug
1
12
10
8

1
10
10
10

1
8
10
12
Smith Behind-the-Back Shrug
1
12
10
8

1
10
10
10

1
8
10
12
*Does not include warm-up sets.


DAY 5: Back, Biceps & Abs 
Month 1
Month 2
Month 3

Exercise
Sets*
Reps
Reps
Reps

Back:
Deadlift
1
12
10
8

1
10
10
10

1
8
10
12
Bent-Over Barbell Row
1
12
10
8

1
10
10
10

1
8
10
12
Seated Cable Row
1
12
10
8

1
10
10
10

1
8
10
12
T-Bar Row
1
12
10
8

1
10
10
10

1
8
10
12
Decline Barbell Pullover
1
12
10
8

1
10
10
10

1
8
10
12
Biceps:
Standing Barbell Curl
1
12
10
8

1
10
10
10

1
8
10
12
Incline Dumbbell Curl
1
12
10
8

1
10
10
10

1
8
10
12
 
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