Exsercises Card Mass Hardgainer

Discussion in 'Diet & Nutrition' started by bgiuseppe275, Jan 23, 2019.

  1. bgiuseppe275

    bgiuseppe275

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    Hi everyone. I wanted to know if this training plan is good for me to put mass. i am 17 years old are 1.96 tall, 76kg weight is i am a hardgainer.

    Day 1

    1. Tilted press 4 series 12/10/8/6 repetitions
    2. 2. Parallel Bar Dips 4 series and 12/10/8/6 repetitions
    3. Dumbbell Presses 4 series and 12/10/8/6 repetitions
    4. Cable Crossover Flys 4 series and 12/10/8/6 repetitions
    5. Curl with 4 series and 12/10/8/6 repetitions.
    6. Hammer Curl 4 series and 12/10/8/6 repetitions
    7. Concentration Curl 4 series and 12/10/8/6 repetitions
    8. Abdominals on bench 4 series and 12/10/8/6 repetitions

    Day 2

    1. Low-pulley side elevators 4 series and 12/10/8/6 repetitions
    2. Upright Rows 4 series and 12/10/8/6 repetitions
    3. Frontal press sitting 4 series and 12/10/8/6 repetitions
    4 Press sitting with 4 series and 12/10/8/6 repetitions
    5. Barbell Shrug 4 series and 12/10/8/6 repetitions
    6. Lifting legs 4 series and 12/10/8/6 repetitions
    7.Crunch

    Day 3

    1. Squat 4 series and 12/10/8/6 repetitions 2. Angled Leg Presses> 4 series and 12/10/8/6 repetitions
    3. Extensions of the legs 4 series and 12/10/8/6 repetitions
    4. Lunges with 4 series handlebars and 12/10/8/6 repetitions
    5. Kick back with 4 series leads and 12/10/8/6 reps
    6. Seated Calf Raises 4 sets and 12/10/8/6 reps
    7. Push-ups side with m ... 4 series and 12/10/8/6 repetitions
    8. legs lifting


    Day 4

    1. Tractions 4 series and 12/10/8/6 repetitions
    2. Lat pulldown 4 series and 12/10/8/6 repetitions
    3. Seated row 4 series and 12/10/8/6 repetitions
    4. Rower at row mac .> 4 series and 12/10/8/6 repetitions
    5. Triceps extensions 4 series and 12/10/8/6 repetitions
    6. Triceps pushes 4 series and 12/10/8/6 repetitions
    7. Push-Downs 4 series and 12/10/8/6 repetitions
    8. Backward extensions 4 series and 12/10/8/6 repetitions
    9. Lifting legs s ... 4 series and 12/10/8/6 repetitions

    obviously I have a suitable diet for me.
     


  2. flash

    flash Full Member

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    Diets more important than training for a hardgainer


    You should be posting that up
     
  3. huntingground

    huntingground Pencillus Maximus Competitor

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    What’s your total cals and macros?

    Heavy compounds needed too. Don’t even know what most of those exercises are.
     
  4. noel

    noel Top Contributor

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    looks like too much and ill thought out

    if diet was suitable for you you wouldn't be a "hard gainer"

    that just means "not eating enough"

    at your height and weight its clear that you aren't

    as a taller guy youll probably find to grow you need to do a bit less , do it a bit harder and take more rest days as you want to grow not just "workout"
     
  5. bgiuseppe275

    bgiuseppe275

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    I do not have a precise diet, I eat something and insert it in the app that calculates everything. obviously I know how much and when to eat. I take 3000kcal a day. this is my body today. Screenshot_20190124-135634.jpeg IMG_20190114_180746_1.jpeg
     
  6. rasp

    rasp Full Member

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    Read Brawn..bro.
     
  7. rasp

    rasp Full Member

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  8. Raisin

    Raisin Full Member

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    Thats how i looked at 17. I reckon you should do StrongLifts 5x5 because its simple and the app on your phone tells you what to do and when to do it.

    And for diet eat everything. If you are like me when i was 17 i could eat anything and not worry about getting fat. Whatever you’re eating now just eat more of it.
     
    noel, Greedy Ben and Sjundea like this.
  9. Sjundea

    Sjundea Top Contributor

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    This.
     

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