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When anyone makes up the mind to build muscle, the first thing they need to do is to start performing intense workouts. Muscle building is a bit tricky if you don’t set the right workout routine. The workout is a must when you want to build muscle. It has the ability to increase muscle mass and help you build new muscle. Another important thing that you need to keep in mind is the food you take. You need to take enough calories, carbs, fats, protein, fiber, and other macronutrients. You can simply find all these in a mass gainer supplement.
A mass gainer is designed for men and women to assist them. People, who can’t have enough macronutrients and calories from the food, often pick a suitable mass gainer supplement. The advantage of using a mass gainer is that it is available in a convenient package and you can take it with you as well.
If you combine a mass gainer supplement with a suitable workout program, then you will surely get benefits. Take a look at the best workouts that help you build muscle mass in 10 days
| Monday – Back and Biceps | ||
| Back | ||
| Exercise | Sets | Reps |
| Deadlift | 5 | 10, 8, 8, 6, 4 |
| Close Grip Lat Pull Down | 3 | 10, 10, 8 |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
| Tuesday – Triceps and Chest | ||
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
WEDNESDAY – CARDIO OR REST DAY
| Thursday – legs | |||
| Legs | |||
| Exercise | Sets | Reps | |
| Squat | 5 | 10, 8, 8, 6, 4 | |
| Leg Extension | 3 | 12 | |
| Leg Curl | 3 | 12 | |
| Calves | |||
| Exercise | Sets | Reps | |
| Standing Calf Raise | 4 | 12 | |
| Seated calf Raise | 2 | 12 | |
| Friday – Forearms and Shoulders | |||
| Forearms | |||
| Exercise | Sets | Reps | |
| Standing Wrist Curl | 4 | 10 | |
| Barbell Wrist Curl | 4 | 10 | |
| Shoulders | |||
| Exercise | Sets | Reps | |
| Machine Shoulder Press | 3 | 10 | |
| Dumbbell Reverse Fly | 3 | 8-10 | |
| Military Press | 4 | 10 | |
| Dumbbell Lateral Raise | 2 | 10 | |
| Dumbbell Shrugs | 2 | 10 | |
| Upright Row | 2 | 10 | |
WEEKEND IS FOR REST
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