Here is a workout routine that is sure to show you results.
On Monday, do curls, bench press, dips and dumbbell kick backs to work out your biceps and triceps.
On Wednesday, do bench press, lat pull downs, and chest fly’s, to work out your chest and back.
On Friday, do leg curls, squats, and lunges to work your legs and over head press and lateral raise to work out your shoulders.
All exercises should be done with as much weight as you can for 3 or 4 sets of about 6 to 8 repetitions.
Tuesday, Thursday, Saturday and Sunday should all be your rest days.
It is important to allow your body 3 or 4 days of rest because in order for muscle to grow, it needs time to repair. The exercises above are great for the major muscle groups that will allow you to gain noticeable muscle. Also try any exercise with a resistance band or some that use your own weight like pull-ups, push-ups, sit-ups and also squats.
While you may need a strength training machine to do leg curls and a few other exercises, most can be done with free weights and are actually the best way for you to gain muscle. Always add more weight to your workout every week to condition your muscles.
