12 Week Muscle Gain Exercise Guide

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Here is a great 12 week routine for building SERIOUS muscle & mass. Change your Exercises in order to always shock them and work different parts of the muscle. If you are an existing customer or your thinking about buying supplements and you have any questions you can speak to us live on msn messanger  (rhinocare @ hotmail couk)

Chest (11 sets)
Barbell bench press 4 sets
Incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell flyes 2 sets

Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlifts 4-5 sets

Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets

Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets

Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets

Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse pressdown 2-4 sets

In order to keep from overtraining when doing this routine and to put on maximum size it is important to eat a lot. If you are not seeing very good gains the one thing to always remember is to eat more.

Eat every 2-3 hours
Get as much sleep as possible, 9-10 hours
Try to get at least 1g of protein per lb. of bodyweight


 

 

 

 

 

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