Description of Exercise
Your goal with this program is to gain as much muscle as you can in ten weeks. The program uses largely heavy complex exercises to work out each muscle group hard once a week. You will follow a four day training schedule taking Wednesdays and weekends off. You must be eating a lot if you want to benefit the most from this regimen. Large meals, five times a day minimum.
Monday: Triceps and Chest
|
Exercise |
Sets |
Reps |
|
|
4 |
10,8 |
|
|
3 |
8,8,6 |
|
|
3 |
8,8,6 |
|
|
2 |
10 |
|
|
2 |
8 |
|
|
4 |
10,8,8,6 |
|
|
3 |
10 |
|
|
3 |
8 |
Tuesday: Biceps and Back
|
Exercise |
Sets |
Reps |
|
|
5 |
10,8,8,6,4 |
|
|
2 |
8 |
|
|
3 |
8 |
|
|
2 |
8 |
|
|
3 |
10,10.8 |
|
|
3 |
8,8,6 |
|
|
3 |
8,8,6 |
|
|
2 |
12-14 |
|
|
2 |
10 |
Wednesday is a day off.
Thursday: Forearms and Shoulders
|
Exercise |
Sets |
Reps |
|
|
3 |
10 |
|
|
3 |
8-10 |
|
|
4 |
10 |
|
|
2 |
10 |
|
|
2 |
10 |
|
|
2 |
10 |
|
|
4 |
10 |
|
|
4 |
10 |
Legs on Friday
|
Exercise |
Sets |
Reps |
|
|
5 |
10 |
|
|
3 |
12 |
|
|
3 |
12 |
|
Calves |
|
|
|
|
|
|
|
|
4 |
12 |
|
|
2 |
12 |
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.