How to Increase Muscle Mass While Losing Fat?

Gain Weight, Health Tips

When it comes to Gaining Weight or Muscle Mass, everybody in gym is seems to be an expert and has their own prospective regarding weight gain.  If you want to gain weight then you need an expert and well trained trainer’s advice. The very first thing that works for you is your calorie intake. It helps to Increase your Muscle Mass and Body Weight. You can take Accumass Weight Gain Granules Along with milk to fulfill your daily nutritional need. Take a sound sleep for at-least 8-9 hours as at this time to increase muscle mass. Do Regular Exercise and Yoga Asanas and follow the following plan.

3 Months Weight Gain Program

WEEKLY SPLIT:
Day  Body parts trained
1 Chest, triceps
2 Legs, calves, abs
3 Rest
4 Shoulders, traps
5 Back, biceps, abs
6 Rest
7 Rest

 

DAY 1: Chest & Triceps  

Month 1

 

  Month 2

 

   Month 3

Exercise Sets*     Reps Reps Reps
Chest:
Incline Dumbbell Press 1         12         10       8
1         10          10     10
1            8          10      12
Flat-Bench Barbell Press 1          12          10        8
1           10          10      10
1             8          10       12
Incline Cable Flye 1 12 10 8
1 10 10 10
1 8 10 12
Weighted Dip 1 12 10 8
1 10 10 10
1 8 10 12
Triceps:
Close-Grip Bench Press 1 12 10 8
1 10 10 10
1 8 10 12
Lying EZ-Bar Triceps Extension 1 12 10 8
1 10 10 10
1 8 10 12
Cable Pressdown 1 12 10 8
1 10 10 10
1 8 10 12
*Does not include warm-up sets.

 

DAY 2: Legs, Calves & Abs    

Month 1

 

Month 2

 

Month 3

Exercise Sets* Reps Reps Reps
Legs:
Barbell Squat 1 12 10 8
1 10 10 10
1 8 10 12
Romanian Deadlift 1 12 10 8
1 10 10 10
1 8 10 12
Leg Press 1 12 10 8
1 10 10 10
1 8 10 12
Leg Extension 1 12 10 8
1 10 10 10
1 8 10 12
Lying Leg Curl 1 12 10 8
1 10 10 10
1 8 10 12
Calves:
Standing Calf Raise 1 12 10 8
1 10 10 10
1 8 10 12
Abs:
Weighted Crunch 4 12 12 12
Hanging Leg Raise 4 Until you  fail  Until you fail  Until you fail
*Does not include warm-up sets

DAY 3: Rest

DAY 4: Shoulders & Traps  Month 1 Month 2 Month 3
Exercise Sets* Reps Reps Reps
Shoulders:
Seated Barbell Press 1 12 10 8
1 10 10 10
1 8 10 12
EZ-Bar Upright Row 1 12 10 8
1 10 10 10
1 8 10 12
Dumbbell Lateral Raise 1 12 10 8
1 10 10 10
1 8 10 12
Bent-Over Lateral Raise 1 12 10 8
1 10 10 10
1 8 10 12
Traps:
Dumbbell Shrug 1 12 10 8
1 10 10 10
1 8 10 12
Smith Behind-the-Back Shrug 1 12 10 8
1 10 10 10
1 8 10 12
*Does not include warm-up sets.

 

DAY 5: Back, Biceps & Abs  Month 1 Month 2 Month 3
Exercise Sets* Reps Reps Reps
Back:
Deadlift 1 12 10 8
1 10 10 10
1 8 10 12
Bent-Over Barbell Row 1 12 10 8
1 10 10 10
1 8 10 12
Seated Cable Row 1 12 10 8
1 10 10 10
1 8 10 12
T-Bar Row 1 12 10 8
1 10 10 10
1 8 10 12
Decline Barbell Pullover 1 12 10 8
1 10 10 10
1 8 10 12
Biceps:
Standing Barbell Curl 1 12 10 8
1 10 10 10
1 8 10 12
Incline Dumbbell Curl 1 12 10 8
1 10 10 10
1 8 10 12
Hammer Curl 1 12 10 8
1 10 10 10
1 8 10 12
Abs:
Weighted Crunch 4 12 12 12
Hanging Leg Raise 4 Until you  fail  Until you fail  Until you fail
*Does not include warm-up sets.

Do these exercises in the guidance of well trained trainer. Avoid these exercises if you undergo through any injury or surgery.

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