muscles

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
ExerciseSetsReps
Deadlift510, 8, 8, 6, 4
Close Grip Lat Pull Down310, 10, 8
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Biceps
ExerciseSetsReps
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210
Tuesday – Triceps and Chest
Triceps
ExerciseSetsReps
Tricep Extension410, 8, 8, 6 adding weight
Tricep Dip310
Tricep Bench Dip38
Chest
ExerciseSetsReps
Barbell Bench Press410, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8, 6
Dumbbell Flys210
Dumbbell Pullover28

WEDNESDAY – CARDIO OR REST DAY

Thursday – legs
Legs
ExerciseSetsReps
Squat510, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Calves
ExerciseSetsReps
Standing Calf Raise412
Seated calf Raise212
Friday – Forearms and Shoulders
Forearms
ExerciseSetsReps
Standing Wrist Curl410
Barbell Wrist Curl410
Shoulders
ExerciseSetsReps
Machine Shoulder Press310
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210

WEEKEND IS FOR REST

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