Workout Instructions
Integrate the Weight Gain Program into your training for one week so that you can “Jump Start” the weight gain process. Do not perform any running or any aerobic work for this week! Increase your nutrition!!!
Daily Warm-up & Core Work
- Daily Warm-Up – Jump Rope Routine (5 sets of 30 sec)
- Monday & Thursday – Medicine Ball Total Body Throws (1 set)
- Tuesday & Friday – Front Plank Hold (3:00 total time, rest as needed)
- Wednesday & Saturday – 150 repetition crunch menu (you pick). Finish with 2 x 20 alternating supermans
Gym Workout
Monday & Thursday (Legs) | |||
Exercise |
Sets |
Reps |
Comments |
Take sufficient rest between sets (2-3 minutes). Always add weight so the last rep of the last set is very tough! | |||
Tuesday & Friday (Back) | |||
Exercise |
Sets |
Reps |
Comments |
Wednesday & Saturday (Chest & Shoulders) | |||
Exercise Bench Press DB Shrug Rhomboid Row Stability Push Up |
Sets 5 5 4 4 |
Reps 5 5 8 15 |
Comments 6 Seconds down- 6 Seconds up Normal Speed with dumbbells in each hand Normal Speed Normal Speed. Feet elevated on bench to add challenge |