Exsercises card mass hardgainer

[bgiuseppe275]

Hi everyone. I wanted to know if this training plan is good for me to put mass. i am 17 years old are 1.96 tall, 76kg weight is i am a hardgainer.

Day 1

1. Tilted press 4 series 12/10/8/6 repetitions
2. 2. Parallel Bar Dips 4 series and 12/10/8/6 repetitions
3. Dumbbell Presses 4 series and 12/10/8/6 repetitions
4. Cable Crossover Flys 4 series and 12/10/8/6 repetitions
5. Curl with 4 series and 12/10/8/6 repetitions.
6. Hammer Curl 4 series and 12/10/8/6 repetitions
7. Concentration Curl 4 series and 12/10/8/6 repetitions
8. Abdominals on bench 4 series and 12/10/8/6 repetitions

Day 2

1. Low-pulley side elevators 4 series and 12/10/8/6 repetitions
2. Upright Rows 4 series and 12/10/8/6 repetitions
3. Frontal press sitting 4 series and 12/10/8/6 repetitions
4 Press sitting with 4 series and 12/10/8/6 repetitions
5. Barbell Shrug 4 series and 12/10/8/6 repetitions
6. Lifting legs 4 series and 12/10/8/6 repetitions
7.Crunch

Day 3

1. Squat 4 series and 12/10/8/6 repetitions 2. Angled Leg Presses> 4 series and 12/10/8/6 repetitions
3. Extensions of the legs 4 series and 12/10/8/6 repetitions
4. Lunges with 4 series handlebars and 12/10/8/6 repetitions
5. Kick back with 4 series leads and 12/10/8/6 reps
6. Seated Calf Raises 4 sets and 12/10/8/6 reps
7. Push-ups side with m ... 4 series and 12/10/8/6 repetitions
8. legs lifting


Day 4

1. Tractions 4 series and 12/10/8/6 repetitions
2. Lat pulldown 4 series and 12/10/8/6 repetitions
3. Seated row 4 series and 12/10/8/6 repetitions
4. Rower at row mac .> 4 series and 12/10/8/6 repetitions
5. Triceps extensions 4 series and 12/10/8/6 repetitions
6. Triceps pushes 4 series and 12/10/8/6 repetitions
7. Push-Downs 4 series and 12/10/8/6 repetitions
8. Backward extensions 4 series and 12/10/8/6 repetitions
9. Lifting legs s ... 4 series and 12/10/8/6 repetitions

obviously I have a suitable diet for me.

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[stevesmi]

i would tell you to stick to the 5-8 biggest compound lifts for the next 3 years. build a strong base

lift PROPER. i see too many young guys throwing 500 on the deadlift bar and doing horrible form.

once you build a base then you can start incorporating split routines.

 

[SteveMobsterG]

Cut the lists in half.

 

[Aklion]

two days on, one day off. as steve said, stick to basic compound lifts for now. and eat. if you're a hard gainer you aren't eating enough

 

[Fella Finn]

Don't like the training split, way too many irrelevant exercises.
If you are a beginner the main focus should be on big heavy compound movements. Those are the ones that put mass on you along with a good diet.

And speaking of diet I'm not so sure about the "obviously suitable" when looking at your stats.

 

[Wayback14]

Too much of a workout. Workout should be like 40min to an hour and out. This would be a lot for even someone using a lot of drugs. More importantly what your diet like? Also if you’re a hard gainer have you had blood work done?

 

[EZ_E]

The best training plan is the one that is constantly stimulation. You may have to change it every 2 weeks, maybe 2 months.

You're not a hard gainer.