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  • Novice Routine For Gaining Mass

    Загружено:

    HarryBaals
    38 просмотров1 страница
    This document outlines a novice workout routine consisting of barbell/dumbbell bench press, weighted chin ups, squats, and cable lateral raises done on Mondays, Wednesdays, and Fridays. All sets are done in 5 sets of 5 reps of the working weight, followed by a set to failure at 90% of the previous weight. The weight is increased every workout for the presses, chin ups, and squats, while the cable raises increase over time. Rest times are as long as needed for the compounds and about 1 minute for the raises.

    Исходное описание:

    Routine from Dirfarg on Reddit. Not uploaded by Dirfarg but granted permission to use.

    Оригинальное название

    Novice Routine for Gaining Mass

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    This document outlines a novice workout routine consisting of barbell/dumbbell bench press, weighted chin ups, squats, and cable lateral raises done on Mondays, Wednesdays, and Fridays. All sets are done in 5 sets of 5 reps of the working weight, followed by a set to failure at 90% of the previous weight. The weight is increased every workout for the presses, chin ups, and squats, while the cable raises increase over time. Rest times are as long as needed for the compounds and about 1 minute for the raises.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    38 просмотров1 страница

    Novice Routine For Gaining Mass

    Загружено:

    HarryBaals
    This document outlines a novice workout routine consisting of barbell/dumbbell bench press, weighted chin ups, squats, and cable lateral raises done on Mondays, Wednesdays, and Fridays. All sets are done in 5 sets of 5 reps of the working weight, followed by a set to failure at 90% of the previous weight. The weight is increased every workout for the presses, chin ups, and squats, while the cable raises increase over time. Rest times are as long as needed for the compounds and about 1 minute for the raises.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    Dirfargs Novice Routine

    Workout Schedule: M, W, F (or some variation)



    Dumbbell/Barbell Bench Press
    Weighted Chin up
    Squat
    Cable Lateral Raise

    -All sets are done 5x5 + F. This means 5 sets of 5 reps of working weight and then a set at 90% (round
    down if necessary/use bodyweight) of your previous working sets previous working sets previous working sets previous working sets of a set to failure. You should be
    getting at least 10 but push yourself to get as much as possible safely safely safely safely. Cable Lateral Raises are 5x10 +
    F.
    -Increase the weight of the press and chin by 2.5 pounds every workout and the squat 5. The raise is
    up to you but should go up over time (although not as quickly).
    -Rest times are as long as you need with the three compounds and about a 1 minute for cable raises

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