Muscle Gaining Workout – 3 Day Muscle Building Routine For Explosive Muscle Growth

Here’s a proven muscle gaining workout that I have used when I was starting out. Using this muscle gaining workout I have managed to gain over 15 pounds of lean muscle mass over the period of six months, so I guess that results that this workout routine had delivered are not bad.

Before I’ll share with you the specifics I want you to remember that it is also very important for you to make sure that you supply your body with enough building materials when you’re training. There’s no point to try to gain muscle if you don’t follow a proper bodybuilding diet, so make sure that you consume enough calories, proteins, complex carbs and fats in order to maximise the results that you’ll get!

Day 1 – Monday – Chest and Triceps

I’ve been training my chest and triceps muscles on the same day, because when you’re performing chest exercises such as bench press your tricep muscle gets to work a lot as well. At the end of the day it is wise to combine these two muscle groups, because they work in relation to each other.

Flat Barbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flyes
Tricep Dips
Triceps Pushdown

Day 2 – Wednesday – Back and Biceps

Most of the time I train my back with my biceps muscles because majority of the back exercises tend to put a lot of tension on the bicep muscle as well. Like on day one I combine muscle groups which work in relation to each other in order to maximise the results that I get and prevent overtraining.

Bent-over Barbell Rows
One-Arm Dumbbell Rows
Preacher Curls
Alternating Dumbell Curls

Day 3 – Friday – Shoulders and Legs

For me this is the most intensive muscle gaining workout of the week. I highly recommend to get plenty of rest before you’ll enter the gym on day three, because at the end of the workout you’ll feel like your muscles were beaten to death.

Military Press
Standing Lateral Raise
Upright Rows
Barbell Squats
Leg Extensions
Lying Leg Curls
Calve Raises

To end this article I would like to mention that the only way to experience some serious muscle growth is to combine the workout plan from above with a good eating plan. I know for some people this may sound counter-intuitive, but the reality is that if you won’t supply your muscles with enough building materials – your muscles won’t grow. You can claim a free muscle building report at where you’ll find more advanced training and dieting strategies.

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