- Exercise & Fitness
Men who want to get big quickly
Workout routine to get big
This article is a must read for men who want to bulk up with muscle quickly and it is not really made for a beginner and you should always get your doctor's permission before starting any exercise routine. Also this routine will probably work for you but you should try to eat as healthy as possible.
First things first you will be training six days a week and you will do 3 days on than the next day off and three days on again. It seems like lot but you will only be doing this routine for no more than 6 weeks. Ok your first workout day you will train your chest, shoulders, and triceps. For your chest start off by doing a press, either a barbell incline or flat bench press and do it for 3 sets and 8 to 10 reps. Next you will do a machine exercise so do a seated chest press and again 3 sets and 8 to 10 reps. Now you have to more exercises to do and they are going to be any kind of flys and again do them for 3 sets each and 8 to 10 reps.
Next is your shoulders so start off by doing barbell shoulder presses and do 3 sets and 8 to 10 reps and than move on to standing upright rows and you guess it 3 sets and 8 to 10 reps. Next you will do standing dumbbell front raises and than finish with dumbbell lat raises and do both for 3 sets and 8 to 10 reps.
Next are your triceps and start by doing close grip bench presses and you should do 2 sets and 10 to 12 reps. Next you will do cable pulldowns and do them for 2 sets and 10 to 12 reps and than finish off by doing dumbbell kickbacks and again 2 sets for 10 to 12 reps.
Day 2 you will be doing back, neck, and biceps. Start by doing an exercise for your lower back and do 8 to 10 reps and 3 sets. Next you will do barbell or machine rows for 3 sets and 8 to 10 reps. Now you will finish your back workout with dumbbell rows and 3 sets for 8 to 10 reps. Than go do dumbbell shrugs and do as many reps as you can with light weight and do one set.
Next are your biceps and you will start by doing barbell curls and do 2 sets for 10 to 12 reps. Next you will do dumbbell curls and 2 sets for 10 to 12 reps and than finish off with incline dumbbell curls for 2 sets and 10 to 12 reps.
Day 3 is here and now you will do legs. Start off by doing any kind of squats for 3 sets and 10 reps. Next you will do machine leg extensions and 3 sets for 10 reps. Now you will do leg presses for 3 sets and 10 reps and now you will finish off your upper legs with seated or laying down leg curls and 3 sets for 10 reps. Now finish off the workout with calf raises for 1 set and as many reps as you can do.
This seems like alot but it will probably bulk you up quickly and you should not stay on this routine for no more than six weeks. It is up to you to decide if you want to do cardio and abs with this program but I recommend you do abs three or four days a week and cardio often. This routine is designed for men who wnat to bulk up quickly. Get the doctor's ok before starting this routine.