0Basics of muscle gain
Human body is built up of a group of muscles that can be categorized seperately while training for muscle gain. Primary way of categorising them are upper, lower and core. This can be again spit on daily workout basis as push day, pull day and legs or the classic way of chest, back, arms, legs and core or even on a complex way of training by attaching certain muscle groups together like on monday - chest and triceps, tuesday back and biceps - wednessday - legs and shoulder thursday take a break and again continue the same.
Here are some of the few basic charts for beginners.
Push - pull - legs
Monday - Push day
Bench press (3 sets - 10-12reps)
Dumbell press (3 sets -10-12reps)
Triceps skull crusher (3 sets - 10-12reps)
Triceps push down (3 sets - 10-12reps)
Shoulder dumbell press (3 sets )
Military press (3 sets)
Dumbell lateral raise (3sets)
Parallel dips (10×3 rep)
Tuesday - Pull day
Dead lift (3 set)
Lat pull down (3 set - 10-12rep)
Seated cable pull (3 set)
One arm dumbell row (3 set)
Barbell row (3 set)
Dumbell Bicep curl (3 set)
Barbell bicep curl (3 set)
Pull up - wide and close grip (15 each)
Wednesday - Legs
Free squat (3 set )
Leg press (3 set)
Lunges (3 set)
Hamstring extentions (3 set)
Thigh extention (3 set)
Calf raise (3 set)
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