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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, April 17, 2017

Intermediate Weight Gainers Workout

Your are not a beginner anymore. Take the next step! Let’s get some more serious weights. Let’s gain some serious mass and muscle. We will take the next step – add assist-part muscles in work.

Start working! Grab this from for free and get some serious gains!

Remember to always start your workouts with some warm up exercises and stretching. This is vital for great progress and muscle gains!

(Exercise, sets, repetitions*)

weight gainers workout

Day 1 (Chest/Triceps/Shoulders):

  • Dumbbell presses on incline bench 2 x 12,10
  • Standing barbell military presses 2 x 12,10
  • Lateral dumbbell deltoid raises 3 x 15,12,12
  • Cable crossover flies 3 x 12,10,8
  • Tricep V-bar pushdowns 2 x 12,10,8
  • Skullcrushers with EZ-bar 3 x 10,8,6

Day 3 (Back/Biceps/Forearms):

  • Lat pulls 3 x 12,10,8
  • Dumbbell rows 3 x 12,10,8
  • Chins 3 x max, 12, 10
  • Preacher curls with EZ-bar 2 x 12,10
  • Seated dumbbell hammer curls 3 x 10,8,6
  • Reverse Barbell Curl 2 x 12,max
  • Dumbbell Lying Pronation 3 x 15,12,10

Day 5 (Legs/ABS):

  • Leg presses 3 x 10,8,6
  • Leg extension machine 3 x 10,8,6
  • Lying Leg Curls 3 x 12,10,8
  • Standing Calf Raises (Machine) 3 x 15,12,10
  • ABS Machine 3 x 12,10,8
  • Reverse Crunches 2 x 12,10

Stay focused on your goals – gaining mass and strength. Eat 4-5 complex meals a day, use supplements – protein (or weight gainer if you are a hard gainer), vitamins, creatine.

* We will improve our exercise database! But for now, if you don’t know how to perform some exercises, search the web.

Good luck!

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.