00:00bulking full week gym workout plan for muscle gain general guidelines before we start
00:09it is a four-day workout split take three days off every week perform five minutes of warm-up
00:14before workout in between sets take one to two minutes rest do five minutes of stretching after
00:21workout increase weight with each set rep range will be as per rep range chart rep range for all
00:28exercises during first set will be 12 to 15 second set 8 to 11 third set will be a drop set first
00:37perform five to seven reps then immediately drop the weight by 20 to 30 percent and try to perform
00:43another three to five reps as the rep range decreases you need to increase the weight with each set
00:50day one monday chest and triceps first exercise barbell bench press
00:58perform three sets and increase weight with each set last set will be a drop set rep range will be
01:04as per rep range chart second exercise incline dumbbell press perform three sets and increase
01:13weight with each set last set will be a drop set rep range will be as per rep range chart
01:18Third exercise, Peck Deck Fly Machine. Perform 3 sets and increase weight with each set.
01:27Last set will be a drop set. Rep range will be as per rep range chart.
01:33Fourth exercise, Below Cable Chest Fly. Perform 3 sets and increase weight with each set.
01:39Last set will be a drop set. Rep range will be as per rep range chart.
01:44Fourth exercise, Incline Push Ups. Perform 3 sets of as many reps as you possibly can.
01:54Sixth exercise, Straight Bar Tricep Push Down. Perform 3 sets and increase weight with each set.
02:01Last set will be a drop set. Rep range will be as per rep range chart.
02:07Seventh exercise, Dumbbell Overhead Triceps Extension. Perform 3 sets and increase weight
02:13with each set. Last set will be a drop set. Rep range will be as per rep range chart.
02:20Eighth exercise, Skull Crushers with Easy Bar. Perform 3 sets and increase weight with each set.
02:28Last set will be a drop set. Rep range will be as per rep range chart.
02:34Day 2, Tuesday, Back and Biceps.
02:37First exercise, Medium Grip Lat Pull Down. Perform 3 sets and increase weight with each set.
02:45Last set will be a drop set. Rep range will be as per rep range chart.
02:51Second exercise, One Arm Dumbbell Row. Perform 3 sets on both sides and increase weight with each set.
02:59Last set will be a drop set. Rep range will be as per rep range chart.
03:04Third exercise, Dumbbell Pull Over. Perform 3 sets and increase weight with each set.
03:11Last set will be a drop set. Rep range will be as per rep range chart.
03:17Fourth exercise, Reverse Grip Cable Row. Perform 3 sets and increase weight with each set.
03:24Last set will be a drop set. Rep range will be as per rep range chart.
03:28Fourth exercise, Incline Dumbbell Curl. Perform 3 sets and increase weight with each set.
03:36Last set will be a drop set. Rep range will be as per rep range chart.
03:42Sixth exercise, Barbell Curl. Perform 3 sets and increase weight with each set.
03:48Last set will be a drop set. Rep range will be as per rep range chart.
03:52Eighth exercise, Breach your Hammer Curl. Perform 3 sets and increase weight with each set.
04:05Last set will be a drop set. décor, Brrm
04:06Rap range will be as per rep range chart. O갈
04:07Eighth exercise, Breach your Hammer Curl. Perform 3 sets and increase weight with each set.
04:13Last set will be a drop set. Rep range will be as per rep range chart.
04:20Wednesday. Rest. Rest is the key for muscle growth. Exercise creates microscopic tears
04:27in your muscle tissue, but during rest, cells called fibroblasts repair them. This helps the
04:32tissue heal and grow, resulting in bigger and stronger muscles. A4. Thursday. Shoulders and
04:40abs. First exercise. Smith machine shoulder press. Perform three sets and increase weight with each
04:48set. Last set will be a drop set. Rep range will be as per rep range chart. Second exercise. Seated
04:57dumbbell lateral raise. Perform three sets and increase weight with each set. Last set will be a
05:03drop set. Rep range will be as per rep range chart. Third exercise. Seated front raise. Perform three
05:12sets and increase weight with each set. Last set will be a drop set. Rep range will be as per rep
05:18range chart. Fourth exercise. Face pulls. Perform three sets and increase weight with each set.
05:26Last set will be a drop set. Rep range will be as per rep range chart. Fifth exercise.
05:34Barbell shrugs with wide grip. Perform three sets and increase weight with each set.
05:39Last set will be a drop set. Rep range will be as per rep range chart.
05:44Sixth exercise. Decline crunches. Perform three sets of 15 reps each.
05:52Seventh exercise. Hanging leg raises. Perform three sets of 15 reps each.
06:00Eighth exercise. Barbell twist. Perform three sets of 15 reps on both sides,
06:06which means a total of 30 reps per set. A5 Friday. Legs and forearms.
06:14First exercise. Smith machine squat. Perform three sets and increase weight with each set.
06:21Last set will be a drop set. Rep range will be as per rep range chart.
06:27Second exercise. Leg press. Perform three sets and increase weight with each set.
06:33Last set will be a drop set. Rep range will be as per rep range chart.
06:38Third exercise. Egg extension. Perform three sets and increase weight with each set.
06:45Last set will be a drop set. Rep range will be as per rep range chart.
06:51Fourth exercise. Stiff leg deadlift. Perform three sets and increase weight with each set.
06:58Last set will be a drop set. Rep range will be as per rep range chart.
07:04Fifth exercise. Smith machine calf raise. Perform three sets and increase weight with each set.
07:11Last set will be a drop set. Rep range will be as per rep range chart.
07:17Sixth exercise. Reverse wrist curls. Perform three sets and increase weight with each set.
07:23Last set will be a drop set. Rep range will be as per rep range chart.
07:29Seventh exercise. Behind the back barbell wrist curls. Perform three sets and increase weight with each set.
07:37Last set will be a drop set. Rep range will be as per rep range chart.
07:41A6 and 7. Saturday and Sunday. Rest.
07:47Calactic acid builds up after an intense workout session.
07:51It signals the body to produce more growth hormone.
07:54Rest day allows that excess growth hormone to regenerate and grow muscle tissues, which leads to muscle hypertrophy.
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