I m using ON SERIOUS MASS and consumed 2 packs of 6lbs but still not finding any gainful results. Please recommend me a workout plan either or any other mass gainer. I workout daily. My workout plan is - MON - CHEST, TUE- BI, WED - TRI, THU- BACK, FRI - SHOLDR, - SAT - LEGS.
I m 21 right now and my weight is 60. Please suggest me what to do for gains.
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Hi,
You are using perfect mass gainer but the balance of diet, supplement and workout is necessary. You need to take calculated Kcal from diet and supplement. Diet should be 3 hourly. Follow below mentioned workout schedule.
DAY 1: UPPER BODY
Sets & Reps
BARBELL BENCH PRESS
4 sets of 6-8 reps
BARBELL BENT-OVER ROW
4 sets of 6-8 reps
DUMBBELL SHOULDER PRESS
3 sets of 10-12 reps
DUMBBELL CURL
3 sets of 10-12 reps
ROPE TRICEPS PUSH-DOWN
3 sets of 10-12 reps
DAY 2: LOWER BODY
BARBELL FRONT SQUAT
4 sets of 6-8 reps
BARBELL DEADLIFT
4 sets of 6-8 reps
DUMBBELL LUNGE
3 sets of 10-12 reps
SEATED LEG CURL
3 sets of 10-12 reps
STANDING CALF RAISES
3 sets of 10-12 reps
DAY 3: CARDIO/OFF
DAY 4: UPPER BODY
LAT PULL-DOWN
4 sets of 6-8 reps
BARBELL MILITARY PRESS
3 sets of 10-12 reps
FRONT DUMBBELL RAISE
3 sets of 10-12 reps
BENCH DIPS
3 sets of 10-12 reps
DAY 5: LOWER BODY
BARBELL SQUAT
4 sets of 6-8 reps
SINGLE-LEG LEG PRESS
3 sets of 10-12 reps
SEATED LEG CURL
3 sets of 10-12 reps
SEATED CALF RAISE
3 sets of 10-12 reps
DAY 6: CARDIO/OFF
DAY 7: CARDIO/OFF
Thanks!