Muscle Gain Weight Lifting Workout

This muscle gain weight lifting workout has been designed specifically for beginning and intermediate level weight lifters who want to gain lean muscle mass in their chest and arms quickly and safely!

If your goals include gaining muscle, then it's important to keep in mind that training with free weights is only part of the muscle building equation.

In order to gain muscle not only will you need to train with weights in an efficient manner, but you will also need to pay attention to what you eat, and how much rest and recovery time you are allowing your body in between workouts.

Make sure to begin each muscle gain weight lifting workout with an adequate warm-up. After that's out of the way...simply follow along with the muscle gain weight lifting instructions provided for each exercise.

Good luck and have a great workout!

Muscle Gain Weight Lifting Chest Workout

Exercise: Bench Press

Starting Position: Lie on your back on a flat bench with both feet flat on the floor. Grip the bar with your hands shoulder width apart, palms turned away from you. Lower the bar just above your chest.

Movement: Exhale as you press the bar up to a straight-arm position (without locking your elbows!). Inhale as you slowly lower the bar back down to a starting position

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Warm-Up Rest Interval: 2 minutes

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

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Exercise: Dumbbell Incline Press

Starting Position: Start on your back on an incline bench, hold a dumbbell in each hand and held at shoulder height, elbows out and both feet flat on the floor.

Movement: Exhale as you press the dumbbells upward to a straight-arm position. Inhale as you slowly lower the dumbbells to the starting position.

Work Sets: 2 sets of 6-8 reps

Muscle Gain Weight Lifting Biceps Workout

Exercise: Olympic Bar Curls

Starting Position: Begin the Olympic Bar Curl by standing with your feet shoulder width apart with you feet centered directly underneath your hips. Your knees should be slightly bent.

Movement: Raise the bar up towards your shoulders until you can move it no further. Hold this position for 1 second and slowly (under control!) lower the weight back down to the starting position.

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

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Exercise: Alternating Dumbbell Curl

Starting Position: Stand on one leg with your arms by your sides and one dumbbell in each hand.

Movement: Exhale while curling the weight in your right hand up towards your shoulder, bending only at the elbow. Inhale while lowering the weight to the starting position.

Work Sets: 2 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

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