ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Men who want to get big quickly

Updated on May 6, 2009

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.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Chris 5 years ago

      Absolute bollocks!!!!! Would respond, but there's too much crap in there and too much missed out. Nutrition being the main one.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)