The 2 Week Diet The 2 Week Diet

2 Months Exercise Program For Increasing Muscle Mass!

2 Months Program For Increasing Muscle Mass!

2 Months Program For Increasing Muscle Mass!

This training project is intended to guarantee most extreme increment in bulk over a time of two months of fiery exercise on each muscle assemble once every week by consolidating the best compound and confinement exercises. Stomach exercises are not given in the training program, but rather they can be honed independently as per the necessities of every students in the days intended for rest.

To stay away from undesirable wounds it is prescribed that each workout start with dynamic warm up for 5-10 minutes. The rest between every arrangement of an exercise ought to be 45-90 seconds, while the rest between each exercise ought to be a most extreme of 2-3 minutes. While taking after this training program it is required to have higher every day calorie allow by devouring crisply arranged food and games supplements. It is additionally important to expand the weight utilized for no less than 2-3 exercises contrasted with the earlier week every week.

Training program decision and calendar

First day – Training for your back and biceps

Exercise for back No. 1 (Pull ups-Chin Ups and Pull ups) – Select one of these two variations of force ups and do 3 sets of 8 reps least in the arrangement. Consistently you ought to do the turn when playing out these variations pull-ups.

Exercise for back No. 2 (One Arm Dumbbell Row) – you ought to do 3 sets of this exercise with 10 reps in the arrangement.

Exercise for back No. 3 (Front Lat Pull Down) – you ought to do 3 sets of this exercise with least 10-12 redundancies in arrangement.

Exercise for back No. 4 (Bent over Barbell Row) – you ought to make 2 sets of this exercise with 8-10 reiterations in the arrangement.

Exercise back No. 5 (Seated Cable Row) – you ought to make 2 sets of this exercise with 8 reiterations in the arrangement.

The 2 Week Diet

Exercise for biceps No. 1 (Standing Barbell Curl) – you ought to do 3 sets of this exercise with 10-12 reps in the arrangement.

Exercise for biceps No. 2 (Close Grip Preacher Curl) – I do 3 sets of this exercise with 8-10 redundancies in the arrangement.

Exercise for biceps No. 3 (Concentration Curl) – you ought to do 3 sets of this exercise with 8-10 redundancies in arrangement each hand independently.

Second day – Training for trunk and triceps

Exercise for trunk No. 1 (Thrust on a level seat – Barbell Bench Press) – you ought to do 4 sets of this exercise with 12, 10, 10, 8 reps progressively in each new arrangement.

Exercise for trunks No. 2 (Thrust Hair seat – Incline Bench Press) – you ought to do 4 sets of this exercise 12.10, 8, 8 reps progressively in each new arrangement.

Exercise for trunks No. 3 (with lifting handed weights of non level or a level seat – Dumbbell Flies) – you ought to choose one of these variations with lifting handed weights and do 4 sets of 10-12 reiterations in arrangement. It is prescribed to make the revolution of these two variations of lifting when playing out this exercise every week.

Exercise for trunks No.4 (Dumbbell Pullover) – you ought to do 4 sets of this exercise with 8 redundancies in the arrangement.

Exercise for triceps No. 1 (Cable Rope Triceps Extension) – you ought to do 4 sets of this exercise with 10-12 reps in the arrangement.

Exercise for arms No. 2 (Triceps Bench Dips) – I do 3 sets of this exercise with 12-15 reps in the arrangement.

Exercise for arms No. 3 (Dumbbell Triceps Extensions) – you ought to do 3 sets of this exercise with least 10 redundancies in the arrangement.

  • The third day is proposed for rest.

Fourth day – training for shoulder and lower arm

The 3 Week Diet

Exercise for shoulder number 1 (Machine Shoulder Press) – you ought to do 3 sets of this exercise with 10-12 reps in the arrangement.

Exercise for shoulder number 2 (Reverse Dumbbell Flies) – you ought to do 3 sets of this exercise with 10 reps in the arrangement.

Exercise for shoulder number 3 (Standing Military Press) – you ought to do 4 sets of this exercise with least 8 redundancies in the arrangement.

Exercise for shoulder No.4 (Dumbbell Lateral Raise) – you ought to do 3 sets of this exercise with 8 reiterations in the arrangement.

Exercise for shoulder number 5 (Dumbbell Shrugs) – you ought to do 3 sets of this exercise with least 8 reiterations in the arrangement.

Exercise for elbow No. 1 (Standing Wrist Curl behind Back) – you ought to do 4 sets of this exercise with 10 reps in the arrangement.

Exercise for lower arm No. 2 (Seated Barbell Wrist Curl) – you ought to do 4 sets of this exercise with 10 reps in the arrangement.

Fifth day – Training for legs

Exercise No. 1 (Squats) – you ought to make 5 sets of this exercise with 10, 10, 8, 8, 6 reps progressively in each new arrangement.

Exercise No. 2 (Leg Extension) – you ought to do 4 sets of this exercise with 10-12 reps in the arrangement.

Exercise No. 3 (Lying Leg Curl) – you ought to do 4 sets of this exercise with 12 reps in the arrangement.

Exercise No. 4 (Foot press – Leg press) – you ought to do 4 sets of this exercise with 10 reps in the arrangement.

Exercise No. 5 (Standing Barbell Calf Raise) – you ought to do 4 sets of this exercise with 12 reps in the arrangement.

 

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The 2 Week Diet