Training plan for building muscle mass

Explanation

This training plan is suitable for targeted muscle building. It is a 3-day Spit Plan in which the training content is spread over three days. The focus is on the maximum load on the individual muscle groups. The 3 training units are spread over the week. Training on Monday, Wednesday and Friday is best. On Saturday and Sunday the body can regenerate better with a longer break. A diet rich in carbohydrates should be observed before training. Protein-rich food is a good choice after training.

See Muscle Building and Bodybuilding Sports for more information.

The training plan

day 1

• Bench press:
  • 5 sentences
  • Reps 10, 10, 8, 8, 6
  • Break 1:30 min
• Flying:
  • 5 sentences
  • Reps 12, 12, 10, 10, 8
  • Break 1:30 min
• Triceps Extension:
  • 4 sentences
  • Reps 15, 12, 10, 8
  • Break 1:30 min
• Neck press:
  • 5 sentences
  • Reps 12, 12, 10, 10, 8
  • Break 1:30 min
• Lateral raise:
  • 4 sentences
  • Reps 12, 10, 9, 8
  • Break 1:30 min
• Highlight:
  • 4 sentences
  • Reps 12, 10, 9, 8
  • Break 1:30 min

day 2

• Deadlift:
  • 5 sentences
  • Reps 10, 10, 8, 8, 8
  • Break 1:30 min
• Lat pull tight:
  • 4 sentences
  • Reps 10, 10, 8, 8
  • Break 1:30 min
• Lat train wide:
  • 4 sentences
  • Reps 10, 10, 8, 8
  • Break 1:30 min
• Back insulator:
  • 4 sentences
  • Reps 8, 8, 6, 6
  • Break 1:30 min
• Bicep Curl:
  • 4 sentences
  • Reps 10, 10, 8, 8
  • Break 1:30 min
• Hammer Curl:
  • 4 sentences
  • Reps 10, 10, 8, 8
  • Break 1:30 min

Day 3

• Squats:
  • 5 sentences
  • Reps 12, 11, 10, 9, 8
  • Break 2:00 min
• Calf lifter:
  • 5 sentences
  • Reps 15, 15, 12, 12, 10
  • Break 1:30 min
• Hamstrings:
  • 5 sentences
  • Reps 12, 11, 10, 9, 8
  • Break 1:30 min
• Abdominal crunch:
  • 5 sentences
  • Reps 20, 20, 20, 20, 20
  • Break 30 sec
• Reverse crunch:
  • 5 sentences
  • Reps 20, 20, 20, 20, 20
  • Break 30 sec

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