Weight Gain Workout 1

First of all let’s start with a few exercise routines that focus on one’s Chest:

Bench Press
One needs to lie flat on their back, on a standard bench used for weight lifting. Then hold dumbbells in both the hands. You should start with lighter dumbbells, and then progress with regular workouts towards the heavier ones. This would be the appropriate percentage in terms of 1Rep. Maxima. For those of us who can not have access to such a bench, they are suggested to do this exercise on the floor. They are advised to place 12 inches long 2*4 right beneath their shoulder blades. Make sure that both your palms face your feet, that is are parallel to them. The elbows should be stretched out by the sides and the weights are to be held by the shoulders. When you try to lift up the weight, make sure that the elbows are in line with the arms. This lift should not be over the face or the torso; it should be over the chest. Be careful, initially, to lift up for short duration, say, one or two seconds, and then count to 3 till you go back to the start position.

Dumbbell Flyes
This exercise is to be done on the bench that we just mentioned or the 2*4 can alternatively be used as well. Hold dumbbells in each hand and the palms are to face one another. Now extend the arms above the chest. Do so till the weights are almost touching each other, side by side. Now, the arms must be lowered so that the elbows are bent, slightly, and then continue till these are at a horizontal position with the torso. As done in the previous exercise, one is advised to go downwards a bit slowly, say, 3 seconds, and then quickly but without a jerk, move upwards, lifting it to the start position in a second or two.

Now let’s get started with concentrating upon your Shoulders:

Lateral Raises
First, you need to be standing upright. Your feet should be well apart, take your shoulder width for measurement. Place both your hands downward, each carrying some weights. For this, make sure that the palms are facing inward. Now before you lift the weights make sure your arms are straight and do not bend. Begin lifting the weights now, making sure that you lower down back at the start position a bit slowly. An advice: keep the weights on the lighter side for this exercise.

Seated Dumbbell Press
Sit on the end of a bench or an armless chair with feet flat on the floor. Hold a dumbbell in each hand with the palms facing forward. Press the dumbbells inward and upward so that they meet above your head. Return to the start position (3 seconds).

Lastly, we will get going with some exercises that focus upon your Back:

One-arm Dumbbell Rows
Place one knee slightly forward and place the same hand on that knee. Hold the appropriate weight in the opposite hand with the palm facing in and the arm down towards the floor. Try lifting it upwards, while focusing on the fact that the elbow is pulled upwards and is past your back.

Dumbbell Pullovers
Lie across a flat bench or use the 2 x 4. Hold one dumbbell in both hands with arms extended over your face. Without raising your hips or legs, lower the dumbbell slowly in an ar il fully extended over your head. Be sure to take 3 seconds on the downward motion and one to return to the start position.

Workout 1
Body Part	Exercise	Reps	Weight % 1RM
Chest	Bench Press	12	60
		8	80
		6	90
		10	60
	Dumbbell Flyes	12	60
		8	80
		6	90
		10	60
Shoulders	Seated Dumbbell Press	12	60
		8	80
		6	90
		10	60
	Lateral Raises	12	60
		8	80
		6	90
		10	60
Back	One-arm Dumbbell Rows	12	60
		8	80
		6	90
		10	60
	Dumbbell Pullovers	12	60
		8	80
		6	90
		10	60

 

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Table Of Contents

Weight Gain Workout 1
Find out how to build your chest, shoulders and back with this easy to follow workout plan.

Weight Gain Workout 2
Workout plan for quads, hamstrings and abs.

Weight Gain Workout 3
Use these workout plans to build your triceps, biceps and forearms.

Weight Gain Workout 4
Workout plans to build your calves, glutes and abs.

 

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