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    Lets transform together

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    choudhary84420433
    Exercise and diet for mussel gain

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    Lets transform together

    Uploaded by

    choudhary84420433
    6 views4 pages
    Exercise and diet for mussel gain

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    Exercise and diet for mussel gain

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6 views4 pages

    Lets transform together

    Uploaded by

    choudhary84420433
    Exercise and diet for mussel gain

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Push (Chest, Shoulders &Triceps) Pull (Back, Traps & Biceps) Legs (Quads, Hamstrings & Calves) Push (Chest, Shoulders &Triceps) Pull (Back, Traps & Biceps) Legs (Quads, Hamstrings & Calves) Rest Day

    Flat Barbell Bench Press (5 sets | 12, 10, 8, 6, 4 Reps) Weighted Wide Grip Pullups (5 sets | 12, 10, 8, 6, 4 Reps) Weighted squats Smith (5 sets | 15, 12, 10, 8, 6 Reps) Incline Barbell Smith Press (5 sets | 12, 10, 8, 6, 4 Reps) Latpull Down (5 sets | 12, 10, 8, 6, 4 Reps) Weighted squats (5 sets | 15, 12, 10, 8, 6 Reps)

    Dumbbell Shoulder Press (3 sets | 15, 12, 10 Reps) Upright Row (4 sets | 15, 12, 10, 8 Reps) Sumo squats (4 sets | 15, 12, 10, 8 Reps) Arnold Press (3 sets | 15, 12, 10 Reps) Face Pulls (4 sets | 15, 12, 10, 8 Reps) Romanian Deadlifts (4 sets | 15, 12, 10, 8 Reps)
    Weighted Dips (3 sets | 20, 20, 20 Reps) Bicep Curls Rode (3 sets | 12, 10, 8 Reps) Bulgarian Lunges (3 sets | 12, 10, 8 Reps) Skull Crusher (3 sets | 12, 10, 8 Reps) Hammer Curls (3 sets | 12, 10, 8 Reps) Walking Lunges (3 sets)

    Standing Cable Crossover (5 sets | 10, 10, 10, 10, 10 Reps) Seated Rowing (5 sets | 10, 10, 10, 10, 10 Reps) Hip Thrusters (5 sets | 15, 15, 15, 15, 15 Reps) Pec Fly (5 sets | 10, 10, 10, 10, 10 Reps) Single Arm Cable Rowing (5 sets | 10, 10, 10, 10, 10 Reps) Single Leg Curls (5 sets | 15, 15, 12, 12, 12 Reps)
    Dumbbell Lateral Raises (5 sets | 10, 10, 10, 10, 10 Reps) Dumbbell Shrugs (4 sets | 15, 15, 15, 15 Reps) Leg Extensions (3 sets | 12, 10, 8 Reps) Cable Lateral Raises (5 sets | 10, 10, 10, 10, 10 Reps) Smith Shrugs (4 sets | 15, 15, 15, 15 Reps) Leg Press (3 sets | 12, 10, 8 Reps)

    Tricep Rope Extensions (5 sets | 15, 12, 10, 8, 6 Reps) Bicep Curls Cable (5 sets | 15, 12, 10, 8, 8 Reps) Calf Raises (4 sets | 20, 20, 20, 20 Reps) Single Arm Overhead Dumbbell (5 sets | 15, 12, 10, 8, 6 Reps) Concentration Curls (5 sets | 15, 12, 10, 8, 8 Reps) Calf Raises (4 sets | 20, 20, 20, 20 Reps)

    Single Leg Calf Raise (4 sets | 15, 15, 15, 15 Reps) Single Leg Calf Raise (4 sets | 15, 15, 15, 15 Reps)
    Please Note: This diet contains roughly between 2500 - 2800 calories and is a diet for gaining weight!

    Timing Meals

    10:00 Protein Shake (1 Scoop Protein + 1 Banana + 2 Scoop Peanut Butter + Milk) + 2 Full eggs (Omlette/Boiled)
    12:00 Bowl of Fruits (Dragon Fruit/ Papaya/ Apple/ Guava/ Banana/ Kiwi/ Persimmon/ Tangerine/ Pomegranate)
    14:30 Satueed Vegetables (Beans/ Carrots/ Brocholi/ Baby Corns/ Paneer/ Baby Spinach/ Corns/ Zucchini/ Cauliflower/ Edamame)
    16:00 Ghar ka Khanna (2 Sabji + 2 Roti + Salad + Curd)
    18:00 Vegetable Oats/ Quinoa
    20:00 6 Boiled Eggs (Whites Only)/ 150gm Salami
    23:00 Protein Shake (Water)
    12:00 250 gm Boiled Chicken with Rice

    * Water intake 3-4 ltrs a day


    * try to sleep atleast 6-7 hours
    Please Note: This diet contains roughly between 2500 - 3000 calories and is a diet for gaining weight!

    Meal 1
    Meal 2
    Meal 3
    Meal 4
    After Workout
    Meal 5

    * Water intake 3-4 ltrs a day


    * try to sleep atleast 6-7 hours
    Please Note: This diet contains roughly between 2500 - 3000 calories and is a diet for gaining weight!

    Meal 1
    Meal 2
    Meal 3
    Meal 4
    After Workout
    Meal 5

    * Water intake 3-4 ltrs a day


    * try to sleep atleast 6-7 hours

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