What are the good work outs to gain few mass?!
Question: What are the good work outs to gain few mass?
Answers:
Eat 3-4 eggs & 2- bananas before workout.
After workout chicken & oatmeal
Add some egg whites to each meal and before bed milk & nuts or yoghurt & nuts.
Day1 - bench press, overhead press, barbell curls
Day2- overhead press, barbell rows, skull crushers
Day3- bench press, squat & deadlift
Day4- same as day1
Day5- same as day2
Day6- same as day3
Day7- Rest
http://ezinearticles.com/?cat=Health-and…
Workout routines are what exercises, how many sets, how many reps
etc. that you do for each muscle.
Remember these things when making up your routine:
1) Work chest, triceps and shoulders on the same day, and biceps and
back on the same day so that it's ok if the secondary muscles get
worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they
are far enough apart not to overtrain you. For example, do Chest
Monday, triceps on Wednesdays, and shoulders Friday, and biceps
Monday with chest, and back Wednesday or Friday.
Here are a few sample split routines and workout programs.
Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off
Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off
Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off
Sample Weightlifting Workout Routines
This is hard. There are so many exercises for each muscle, and so
many ways to split them up and make a routine out of them. So instead
of listing 10,000 workout routines, I'll just list what I think are
the most effective muscle building exercises for each muscle and later
on you can decide which to use in your own workout routines.
Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
Back
Deadlift
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Triceps
Tricep Press Downs
Dips
Skull Crushers
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
Abs
Crunches, leg raises, situps, hip thrusts, side bends, weighted
situps, crunches with your legs bent, not bent, straight up in the air
squat or deadlift