BODY BUILDING PROTOCOLS

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MUSCLE GAINING PROGRAM(BODYBUILDING)


As i have told little bit for muscle gaining program in early posts of "FITNESS FOR MILLIONIARE MIND PEOPLE". Now  here i wanna tell you about the growth of muscle in details so please give your full attention and read all protocols.

For 5 days a week program the exercise and proper protocols will given below..

  • MONDAY - CHEST + ABS
  • TUESDAY - SHOULDERS + TRAPS
  • WEDNESDAY - LEGS
  • THRUSDAY - REST
  • FRIDAY - BACK + ABS
  • SATURDAY - BICEPS + TRICEPS + FORARMS
  • SUNDAY - REST

NOTE:-EXERCISE SHOULD BE DONE IN PROPER GIVEN PROTOCOLS.
  • reps = Repeatation of sets
  • sets = how much time the exercise should be done
  • RST = rest time between two exercise.
  • Take rest after doing every set.
  • Select/Take weight as per your capacity.

POINTS TO KEPT IN MIND.
  • Before exercise be sure you should not eat more and not drink more water.
  • At time of doing exercise no any other food should be taken, only Water, Protein shake(recommended).


MONDAY
--Exercise to be perform as given in the images below

 CHEST

EXERCISE FOR WORKOUT

1.Dumbbell Press.( 4 sets of 20 reps). RST;1min.

2. Cable Cross Fly. ( 4 set's of 14 reps). RST;1min.




3. Dumbbell fly(3 sets of 15reps).RST;45sec.



3. Dumbbell Pullover(across bench)( 4 sets of 15 reps). RST;1min.


4. Incline Barbell press.(4 sets of 15 reps).RST;1min.



5.Pinch Press(3 sets of 15reps).RST-1min



ABS

1.Hanging Knee Raises(3 sets of 18 reps).RST-45sec


2.High Reverse Plank(4 sets of 15 reps).RST-1min



3.Reverse Crunch(3 sets of 10-15 reps).RST-30sec


4.Russian Twist(3 sets of 30).RST-30sec



TUESDAY
LEGS

1.Deadlift Squats(3 sets of 15 reps).RST-1min


2.Leg Press(4 sets of 15 reps).RST-1min




3.Claves(3 sets of 15 reps).RST-45 sec.TEMPO-1-1


4.Dumbbell Set-up(3 sets of 12-13 reps).RST-45 sec


5.Lying Leg Curls(3 sets of 15 reps).RST-1min





WEDNESDAY
SHOULDER

1.Overhead Press(4 sets of 15reps).RST-1min.


2.Plate Front Raise(3 sets of 12-15 reps).RST-45 sec



3.Rare Delt Cable Fly(4 sets of 18-20 reps).RST-45sec


4.Seated Lateral Raise(4 sets of 15 reps-TEMPO-1-1-1-1).RST-45sec


5.Barbell Overhead Press(3 sets of 15-17 reps).RST-1min


TRAPS

1.Dumbbell Shrugs(3 sets of 15 reps).RST-40sec


2.Barbell Shrugs(3 sets of 15 reps).RST-40sec


3.Back Barbell Shrug(3 sets of 12 reps).RST-50sec




THRUSDAY-- REST

FRIDAY
BACK

1.Deadlift(3 sets of 14-15 reps).RST-45sec



2.Let Pull Down(4 sets of 15 reps).RST-1min


3.Single Arm Dumbbell Row(3 sets of 12 reps).RST-45sec

4.Seated Cable Row(4 sets of 12-15 reps).RST-60sec




ABS

  • Same as exercise given in the slot of Monday

SATURDAY

BICEPS

1.Easy Barbell Curl(4 sets of 16-18 reps).RST-30sec

2.Hammer Curl(3 sets of 20 reps).RST-45sec


3.Preacher Curl(3 sets of 12-15 reps).RST-1min



4.Wide Dumbbell Curl(3 sets of 10-12 reps).RST-30sec




TRICEPS

1 Skull Crusher (4 sets of 15reps) RST; 30 sec



2 Dumbbell Kick Back (3sets of 20reps) RST; 30sec


3 Overhead Extension (3sets of 15-20reps) RST; 40sec


4.Triceps Pulley(3 sets of 15 reps).RST-40sec


FOREARMS

DO ALL (3 sets of 15 reps).RST-45sec



NOTES:- ALWAYS DO EXERCISE KEEPING CLAM AND DONT THINK OF THE OUTSIDE WHAT HAPPENING CONCENTRATE ON BUILDING MUSCLE, BECAUSE YOUR MIND SO COMPLUSORY ATTACHED TO YOU ARE DOING


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