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Gain 5 Pounds of Muscle Workout Routine

Building mass may not always be easy, but it’s pretty simple: Lift hard (and with high volume) and eat a lot. On the training side, we offer the following month-long program. These four weeks of mass-gaining are full of straightforward exercises done predominantly in straight set fashion, with minor influences of intensity techniques (drop sets). These workouts will typically involve lots of rest and heavy to moderate weight. The key to this program is that you’ll only be training each body part one day per week during the four weeks, so you’ll need to get after it like gangbusters each time out. You should anticipate a few days of soreness following each workout, due to the high volume (total number of sets) involved—this is why we designed the split with three full rest days, as follows:

Day 1 Exercise 1

Bentover Row

Sets: 1*, Reps: 6, Rest: 60 seconds

Lift the bar off the rack,letting it roll toward your fingers. Keeping your lower back arched and abs braced, squat as low as you can. *Perform two warmup sets of 12 and then do one max set of six reps.

Day 2 Exercise 2

1A.Bench Press

Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. lift the bar off the rack and lower it to your sternum, then press the weight up.

1B. Dumbbell Row

Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. allow the arm with the dumbbell to hang. row upward. complete all your reps on one side, then switch hands and repeat

2A. Dumbbell Overhead Press

Hold a dumbbell in each hand at shoulder level. keeping your core braced, press the weights straight overhead. if your shoulders hurt, do the exercise with your palms facing in.

Day 3 Exercise 3

Bentover Row

Sets: 3, Reps: 8-10, Rest: 45 seconds

Hold the bar in front of your thighs and lower your torso until it’s about 45 degrees to the floor. Keep your lower back in its natural arch throughout. Squeeze your shoulder blades together and row the weight up to your belly.

Day 4 Exercise 4

Reverse Crunch

Sets: 3, Reps: 15-20, Rest: 30 seconds

Lie flat on the floor with your arms out to your sides, palms down, and hips and knees bent 90 degrees. Contract your abs and curl your hips up off the floor.

Day 5 Exercise 5

Cable Woodchop

Sets: 3 Reps: 12-15, Rest: 30 Seconds

Attach a rope handle to the high pulley of a cable station (or adjust one to about shoulder height if available) and stand far enough away from the machine so that there is tension on the cable. Set your feet shoulder-width apart. Rotate your torso away from the machine as shown. Complete all your reps on one side and then repeat on the other side.

thanks for reading.