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May
3 Month Workout Plan To Gain Muscle. Bench Press 3 sets of 6-10 reps. Now that we understand the basic principles to apply when creating a workout spanning 3 months lets look at a complete plan with guidelines for maximum mass gain. EZ bar biceps curl. So make sure youre doing a weight that is about 65 of your max for 10 to 12 reps.
Monday Chest and Triceps. This helps ensure that youre fresh when doing your heaviest compound exercises. It is 1 on my best biceps workouts. If you are a beginner you will find it hard going to the gym 6 times. Rest about 15 to 2 minutes in between sets. In just 3 months you can transform your physique to new heights and build your confidence higher than ever before.
The four-day split pairs a large bodypart chest back shoulders quadshams with one or two smaller muscle groups tris bis traps calves abs in each workout.
If you want to get plain jacked then this advanced lifting program is for you. If your bodyfat levels tend to rise easily then mass plan C will help lean you out without compromising your muscle gains. Thursday Shoulders Traps and Forearms. To build muscles you need to get up and give up the backrest and do this exercise standing. Rest about 15 to 2 minutes in between sets. You will know youre doing the workout right because your muscles will burn after the set and you will feel a good pump which is basically the muscle becoming engorged with blood.