Workout For Skinny Guys.



      Most of the skinny guys are searching for a proper balanced workout routine for gym to gain some muscle mass, which should be properly balanced so that it hit all the muscle group of our body and help to gain muscle mass. 

      So, if you are also searching for a good balanced workout routine for you to gain good muscle mass then you are at the right place.

      Today i came up with a workout routine especially for Skinny Guys.
 

                              Workout For Skinny Guys

Monday - Chest & Triceps.
Tuesday - Quads, Hamstring & Claves. 
Wednesday - Rest. 
Thursday - Back & Biceps.
Friday - Shoulder & Traps.
Saturday - Cardio & ABS.
Sunday - Rest.

      Now i will discuss about the different exercises for every part and muscle group of our body and how many reps and sets you have to do for every exercise.

                               Chest and Triceps
Warm-up - 2 x 25 reps
Barbell inclined press - 3 x 8-10 reps
Dumbbell Fly - 3 x 8-10 reps
Barbell decline press - 3 x 8-10 reps
Close grip barbell press - 3 x 8-10 reps
Dumbbell overhead Ext - 3 x 8-10 reps
Tricep press down - 3 x 8-10 reps

                               Quads, Hamstring & Calves

Warm-up - 2 x 25 reps
Barbell squat - 3 x 8-10 reps
Leg press - 3 x 8-10 reps
Barbell deadlift - 3 x 8-10 reps
Gluteus kickback or barbell gluteus bridge - 3 x 8-10 reps

Seated Calf Raise - 3 x 8-10 reps

                               Back & Biceps

Warm-up - 2 x 25 reps
Wide grip lat pull-up - 3 x 8-10 reps
Dumbbell row or barbell rows - 3 x 8-10 reps
Rope rows - 3 x 8-10 reps
Barbell hyper Ext - 3 x 8-10 reps
Olympic barbell curl or Barbell curl - 3 x 8-10 reps
Reverse bar preacher curl - 3 x 8-10 reps.
Single hand DD side curl (inward) - 3 x 10 reps
 
                              Shoulder & Traps
Warm-up - 2 x 25 reps
Shoulder machine press or barbell press - 3 x 8-10 reps 
Machine side raise or dumbbell side raise - 3 x 8-10 reps
Dumbbell front raise (Neutral grip) - 3 x 8-10 reps
Dumbell rear delt fly - 3 x 8-10 reps
Barbell shrugs - 3 x 8-10 reps

                              Cardio & ABS
Inclined crunches - 3 x 15 reps
Reverse crunches - 3 x 15 reps
V - Crunches - 3 x 15 reps
Side plank - 3 x 15 reps
Seated side twist (with barbell) - 3 x 15 reps

Cardio - 15 - 20 mins cycling or incline walk.

Important Tips:

i. 5 minutes warm-up before training.
ii. 3-4 sets per exercise.
iii. 8-10 reps per set.
iv. 2-3 minutes rest after each set.
v. No super set.
vi. Drink 500-750 ml of water throughout the workout.
 
    
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Diet For Skinny Guys