Free workout bulking plan for skinny guys

Hi guys follow this workout plan for skinny guys to take your game to next level

Free workout bulking plan for skinny guys
MONDAYCHEST & TRICEPS
TUESDAYQUADS, HAMSTRINGS & CLAVES
WEDNESDAYREST
THURSDAYBACK & BICEPS
FRIDAYSHOULDERS & TRAPS
SATURDAYCARDIO & ABS
SUNDAYREST

CHEST & TRICEPS

Warm-up2 x 25reps
Barbell Incline Press3 x 6-8 Reps
DB Fly3 x 6-8 Reps
Barbell Decline Press3 x 6-8 Reps
Close Grip Barbell Press3 x 6-8 Reps
DB Overhead Ext.3 x 6-8 Reps
Triceps Press Down3 x 6-8 Reps

QUADS, HAMS & CALVES

Warm-up2 x 25reps
Barbell Squat3 x 6-8 Reps
Smith Laying Leg press or Leg Press3 x 6-8 Reps
Barbell Deadlift3 x 6-8 Reps
Gluteus Kickback or Barbell Gluteus Bridges3 x 6-8 Reps
Seated Calf Raise3 x 6-8 Reps

BACK & BICEPS

Warm-up2 x 25reps
Wide Grip Lat Pull-down3 x 6-8 Reps
DB Row or Barbell Rows3 x 6-8 Reps
Rope Rows3 x 6-8 Reps
Barbell Hyper Ext.3 x 6-8 Reps
Olympic Barbell Curl or Barbell Curl3 x 6-8 Reps
Reverse Bar Preacher Curl3 x 6-8 Reps
Single Hand DD Side Curl (inward)3 x 6-8 Reps

SHOULDERS & TRAPS

Warm-up2 x 25reps
Shoulder Machine presses or Barbell Press3 x 6-8 Reps
Machine Side Raise or DB Side Raise3 x 6-8 Reps
DB Front Raise (Neutral Grip)3 x 6-8 Reps
DB Rear Delt Fly3 x 6-8 Reps
Barbell Shrugs3 x 6-8 Reps

CARDIO & ABS

Incline Crunches3 x 15 Reps
Reverse Crunch3 x 15 Reps
V-Crunches3 x 15 Reps
Side Planks (Rotational Reach)3 x 15 Reps
Seated Side Twist (With Barbell)3 x 15 Reps
CARDIO20mins Cycling or Incline WalkLevel 10-12

POINT TO BE NOTED :

  • 5 minutes Warm-up before training.
  • 3-4 sets per exercise.
  • 6-8 reps per set.
  • 2-3 Minutes Rest after each set.
  • No Super Set.
  • Drink 750ml Water through the Workout.
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AsimMusheer
I am fitness expert and mind trainer and I am giving you valuable information about how can you use your mind and body coherently and make your life full of joy, peace, harmony.

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