smanjinder851@gmail.com's picture
Asked by
Apr 26, 2016

Help me out to gain

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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md.rafiullah@aquamarinepl.com's picture
Posted by
Apr 26, 2016

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!

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