GainWeightToday.com
Weight Gain Workout 1
Weight Gain Workout 1
Chest:
Bench Press
Lying on your back on a weight lifting bench holding a dumbbell in each hand
that is the correct percentage of your 1RM (1 Rep. Maximum). If you do not have
access to a bench, this exercise can be done on the floor with a 2 x 4 that is
about 12 inches long placed under your shoulder blades. Palms should be facing
your feet and elbows out at your sides with the weights held by your shoulders.
Lift straight up until your elbows are in a straight line with your arms. The
lift should be done straight up over the chest and shoulders and not your face
or belly. Lift up for one second and then count three seconds down to the start
position.
Follow the chart for the reps and sets.
Dumbbell Flyes:
Done either lying on bench or with a 2 x 4 as described above: One dumbbell in
each hand with the palms facing each other. Begin with arms extended above your
chest and the weights almost touching. Lower the arms out towards your sides,
slightly bending the elbows until the arms are horizontal with the body. Be sure
to move slowly downward (3 seconds) and then lift back to the start position (1
second).
Shoulders:
Seated Dumbbell Press:
Sit on the end of a bench or an armless chair with your feet flat on the floor.
Hold a dumbbell in each hand at shoulder level with the palms facing forward and
elbows out to the sides. Press the dumbbells inward and upward so that they
almost meet at the top above your head. Return to the start position (3 seconds)
Lateral Raises:
Stand upright with your feet about shoulder’s width apart and weights in each
hand down at your sides, palms facing inward. Keeping your arms straight, lift
the weights out to the sides. Be sure to slowly lower to the start position and
keep in mind your weights will likely be a little lighter for this exercise.
Back:
One-arm Dumbbell Rows:
Place one knee slightly forward and bending over slightly 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. Lift upward, focusing on pulling your
elbow up and past the back as far as you can. This move should be done as close
to the body as possible.
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 |
Table Of Contents
Why Women Are Attracted To Big Muscles
Find out why women are attracted to big muscles and why you should gain weight and bulk up
Being Too Skinny Not Healthy?
Too skinny? It's very unhealthy and not good for you in the long run
Too Much Workout?
Do you know that too much exercise actually sabotages your weight gain effort?
The Workout Plan
The smart Workout Plan that will get you beefy
Weight Gaining Supplements
Need to gain weight fast? Get some help from supplements
Nutrition Diets And Bodybuilding Can Help You Gain Weight
Gain weight with the right combination of diets and bodybuilding regime
Rapid Weight Gain
Is is safe? Find out the dangers of rapid weight gain
Weight Gain Tips
Helpful weight gain tips that will get you gain weight in no time
Recently Added
How Muscles Are Built
Learn How Muscles Are Built
Gain Weight The Smart Way
Want To Gain Weight? Do It The Right Way
Weight Gain Workout Plan
The Workout Plan To Help You Gain Weight And Get Fit
Related Links

Muscle Gaining Secrets
Discover How to Gain 27 Pounds of Rock-Hard Muscle in 12 Weeks...
Navigation
- How To Gain Weight
- Weight Gain Workout Plan
- Weight Gain Workout 1
- Weight Gain Workout 2
- Weight Gain Workout 3
- Weight Gain Workout 4
- SiteMap
About Us
This site is about gaining weight. We provide tips and guide on how to gain weight the healthy way. Get the body you want and not being called skinny ever again.Subscribe