Gym Workout Routine For Muscle Mass Gain – myfitfreak

Hi Freak ! Getting a proper workout routine and figuring out the correct gym routine for muscle mass gain has always been a tough nut to crack.

In this blog post – Gym Workout Routine For Muscle Mass Gain, you will get a complete guide set that will help you to start with your workout session. This is basically for those who wants to gain more muscle mass. Also, if you want to switch from a beginner’s workout routine to an intermediate stage you can try this routine as well.

If you are a complete beginner then I would highly suggest you to go through my “complete beginners guide ” ( opens in a new tab ) article. Follow that workout routine for 30 days and then switch to this intermediate routine.

How will it work ?

The basic guide to increase your muscle mass is to focus on the compound exercises. Your body is a running system that needs to get properly trained. Only then you will be able to achieve the desired result.

If you are sticking to a particular exercise pattern then your body muscle gets used to it and the further development stops. To achieve more you should go with a change.

Try to change you exercise pattern. Keep distributing your sets, reps and rest duration.

In this guide you will get a complete handhold guidelines which you can follow properly.

Workout Pattern

I repeat, If you are a complete beginner you should follow my ” complete beginners guide to gym ” routine. That workout routine is specially designed to mobilize your body properly for the initial month.

After 30 days switch to this routine ( Gym Workout Routine For Muscle Mass Gain ) for a serious mass gain. We will keep routine very simple. You have to perform two muscle movements per day. Like back-biceps, chest-triceps, shoulder-legs, abs-legs, chest-biceps and so on.

The design pattern is as follows :

Initial 30 days ( 1st month ) :

The below week’s routine you should opt to follow and repeat it in the same manner for the rest 3 weeks. Confused ? Checkout below.

Monday / Thursday –

Back – 3 exercises, Biceps – 3 exercises

Tuesday / Friday –

Chest – 3 exercises, Triceps – 3 exercises

Wednesday / Saturday –

Shoulders – 3 exercises, Legs – 3 exercises

Sunday –

30 minutes – cardio, 30 mins – abs

1. Start with stretching, warm up your muscles properly ( 15 minutes ) everyday before beginning your workout.
2. Perform 4 exercises each for every body part everyday.
3. Maintain a set of 3 sets for each exercises.
4. Maintain a repetitions of 10-12 repetitions for each exercise.
5. Have a resting period of 60 seconds – 75 seconds.
6. Remember to increase weights after each set ( according to your body capacity and ability ).
7. Focus on your breathing pattern.
8. Your mind plays a very vital role to promote your muscle growth. So focus and concentrate on your body muscles which you are training.

Now, the above mentioned routine is for 1 week. Same routine you have to maintain for rest 3 weeks. That means for 1 month you have to follow this routine.

Intermediate 30 days ( 2nd month ) :

Almost all the rules and tips will remain same. There will be small change with your exercise routine.

As I have told you, you need to shock your muscles to get a good promotion. This can be done by changing your exercise pattern after a certain duration of time.

Monday / Thursday –

Chest – 4 exercises, Back – 4 exercises

Tuesday / Friday –

Shoulders – 4 exercises, Legs – 4 exercises

Wednesday / Saturday –

Biceps – 4 exercises, Triceps – 4 exercises

Sunday –

30 minutes – cardio, 30 mins – abs

1. Start with stretching, warm up your muscles properly ( 15 minutes ) everyday before beginning your workout.
2. Perform 4 exercises each for every body part everyday.
3. Maintain a set of 3 sets for each exercises.
4. Maintain a repetitions of 10-12 repetitions for each exercise.
5. Have a resting period of 60 seconds – 75 seconds.
6. Remember to increase weights after each set ( according to your body capacity and ability ).
7. Focus on your breathing pattern.
8. Your mind plays a very vital role to promote your muscle growth. So focus and concentrate on your body muscles which you are training.

Now, the above mentioned routine is for 1 week. Same routine you have to maintain for rest 3 weeks. That means for 1 month you have to follow this routine.

Building 30 days ( 3rd month ) :

Monday –

Chest – 4 exercises, Biceps – 4 exercises

Tuesday –

Back – 4 exercises, Triceps – 4 exercises

Wednesday –

Shoulders – 4 exercises, Abs – 4 exercises

Thursday –

Legs – 4 exercises, Biceps – 4 exercises

Friday –

Chest – 4 exercises, Back – 4 exercises

Saturday –

Triceps – 4 exercises, Shoulders – 4 exercises

Sunday –

20 minutes – cardio, 45 minutes – abs

1. Start with stretching, warm up your muscles properly ( 15 minutes ) everyday before beginning your workout.
2. Perform 4 exercises each for every body part everyday.
3. Maintain a set of 3 sets for each exercises.
4. Maintain a repetitions of 10-12 repetitions for each exercise.
5. Have a resting period of 60 seconds – 75 seconds.
6. Remember to increase weights after each set ( according to your body capacity and ability ).
7. Focus on your breathing pattern.
8. Your mind plays a very vital role to promote your muscle growth. So focus and concentrate on your body muscles which you are training.

Now, the above mentioned routine is for 1 week. Same routine you have to maintain for rest 3 weeks. That means for 1 month you have to follow this routine.

Exercise Database :

Here comes the essential part. Your exercise database which you need to follow.

Few key points to remember. This database contains exercises with all proper instructions for all parts.

There are 6 exercises per body part mentioned. Try a mix and match combination for all your body part’s exercises. Don’t stick to same exercise everytime. Keep a variation of all exercises every week. This way you will get a better result

1. BACK

1.1. Pull-ups / Chin-ups

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Although this exercise is very basic but extremely vital. This exercise should be treated as the base back warm-up exercise. Pull-ups / Chin-ups exercise will promote a mature growth of your back muscles and will establish a proper shape. This exercise is a compound form which develops your deltoids, shoulders, arms and bicep muscles.

• Properly grab a handle bar above you and grip it about shoulder-width apart.
• Hang down the bar leaving your body free.
• Raise your feet off the floor by bending your knees slowly.
• Slowly pull yourself up the bar by pulling your elbows.
• Continue moving up and pull yourself all the way up until your chin passes the level of the bar.
• Slowly lower yourself all the way down and bring back your body to initial position. This completes a repetition.
• Exhale on the pulling up motion and inhale on the way down.

Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.

NOTE : During initial phase you might face problem during 10 reps in a single set. But slowly as you start developing muscles and continue your gym sessions you will be habituated. Remember, if you are able to do only 2 or 3 reps just do it. Consider to do as many reps as possible in a single set. However, if you are doing very less reps like 3 or 4 you can increase your set to 4 or 5 sets.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

1.2. Push-Ups

Again, a very basic exercise but very vital for your back’s initial form and structure.

• Be in the position of a proper push up with your hands together under your chest.
• Extend your arms so that your body is elevated and forms a straight line from your head to your feet.
• Lower your chest towards your hands making sure that you don’t move your elbows out to the sides. Keep your back fixed and straight.
• Slowly move down contracting your back muscles and stop just before your chest touches the floor.
• Hold there for 1-2 seconds and the move back to the starting position slowly.
• Inhale as you bend your elbows to lower your body down to the ground and exhale as you rise back up and return to starting position.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 15 reps, 70 seconds rest between each set.

1.3. Wide Grip Lat – Pulldowns

• Adjust your sitting position and sitting pad above your thighs or upper knees properly.
• Grab the bar firmly with a wide grip ( little outwards from your shoulder blades line ).
• Keep your torso upright and retract your shoulder blades.
• Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
• Try to squeeze your lats at the end of the movement.
• Move the handle bar upwards and return back to initial position.
• Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.

1.4. Close Grip Lat – Pulldowns

• Adjust your sitting position and sitting pad above your thighs or upper knees properly.
• Grab the bar firmly with a close grip ( little inwards than your chest line ).
• Keep your torso upright and retract your shoulder blades.
• Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
• Try to squeeze your lats at the end of the movement.
• Move the handle bar upwards and return back to initial position.
• Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).

1.5. One – Arm Dumbbell Rows

• Keep a flat bench ready for this exercise and place a dumbbell on the floor to one side of the flat bench. You can choose your weight according to you capacity.
• Keep your left leg on the bench properly in a comfortable position.
• Grab the far side of the flat bench with your left hand and get a good hold of it.
• Bend over so your upper body is parallel with the ground. Try to keep your back little bit curved forward to get a more contraction.
• Pick up the dumbbell in your right hand with a proper grip (palm facing you) and then hold it with your arm extended keeping your back straight.
• Slowly bring the dumbbell up to your chest concentrating on lifting it with your back and contracting your back muscles properly.
• When you make the dumbbell reach to your almost shoulder level at the top of the movement, squeeze your shoulder and back muscles.
• Lower the dumbbell slowly until your arm is fully extended again. This completes your one repetition.
• Repeat the same steps with opposite hand and opposite side for your other back side.
• Exhale and slowly pull the dumbbell upwards. Inhale when lowering down the weight.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 seconds rest between each set.

1.6. Cable Pulldowns

• Keep your abdominal muscles firm and grab the hand attachments attached with the cable machine.
• Keep an overhand grip about shoulder-width apart making sure to keep your elbows locked and arms straight.
• Slowly pull the cable down to your thighs keeping your hips bent slightly forward while keeping the back straight.
• Concentrate on your back muscles while pulling the cable and contract it as much as possible.
• Hold there for 1 or 2 seconds. Move the cable forward and return back to initial position.
• Breathe out while pulling the cable down and breathe in while moving the cable upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 – 75 seconds rest between each set.

2. BICEPS

2.1. Dumbbell Curls

• Stand straight by holding a dumbbell in each hand with your arms hanging by your sides.
• Align your elbows close to your torso and your palms facing forward.
• Keep your upper arms stationary and curl the weights up to shoulder level while contracting your biceps.
• Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
• Return back to the initial position. This completes one set.

If you are confused between reps and sets you can check my Beginners Post first.

For Beginners – 3 sets, 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity. Means you can use your 65 % effort to complete the 12 reps.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.

2.2. Concentration Curls

• Sit on a flat bench and bent your knees at 90° with your feet flat on the floor.
• Hold a dumbbell in your hand and place your elbow on the upper part of your thigh.
• Your arm should be extended and in free air while holding the weight off from the floor.
• Slowly move the weight upwards keeping your arm’s elbow fixed.
• Exhale while you curl the weight up and then inhale as you lower the dumbbell down.
• Complete the set and repeat the movement with the other arm.

For Beginners – 3 sets, 12-14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go for a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85% of your capacity. Make sure to increase your weights with each set.

2.3. Preacher Curls

• Hold a dumbbell / barbell properly in your hand and use a load that you are comfortable to handle with.
• After that grab surface to rest your elbow and the back part of your arm on so your forearm is hanging in front of you when you decline.
• Keep your your wrist completely stable and in line with your arm and elbow.
• After that slowly curl up and raise the dumbbell towards your face.
• Keep your back straight while doing this movement.
• Exhale while you curl the weight up and then inhale as you lower the weight down.
• Slowly lower the dumbbell / barbell back to start position and repeat the exercise.

If you are using a barbell make sure to keep your back straight. Keep the bench at 45 degrees and repeat the exercise as explained above.

For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.

2.4. Incline Dumbbell Curls

• Sit on an adjustable bench and set it to 45 degrees.
• Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
• Keep your elbows absolutely straight and slowly raise your any of the arm up towards your head, isolating the bicep.
• Squeeze the muscle properly to get the maximum output.
• Hold there for 1- 2 seconds. Focus on your bicep muscle while doing the exercise.
• Exhale while you curl the weight up and then inhale as you lower the weight down.
• Repeat the same steps with your other arm.

For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.

2.5. Seated Alternating Hammer Curls

• Sit on an adjustable bench and set it to 90 degrees preferable.
• Hold dumbbell in each hand and sit back on the bench with your feet planted firmly on the floor in front of you.
• Hold the dumbbells in a proper grip with your palms facing inward.
• Slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a second there.
• Return back to the starting position and repeat with the opposite arm.
• Exhale while you curl the weight up and then inhale as you lower the weight down.

For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.

2.6. Standing Reverse Barbell Curls

• Hold a barbell properly with an overhand grip at your shoulder width.
• You can also use a E-Z curl bar if you are comfortable to handle with it.
• Stand straight with your chest up and back straight.
• Try to keep your upper arms tight to your sides and maintain this position.
• Begin the movement by bringing the barbell up towards your shoulders. Hold there for 1- 2 seconds and contract the bicep muscles properly.
• Slowly return to the starting position.
• Exhale while you curl the weight up and then inhale as you lower the weight down.

For Beginners – 3 sets, 12 – 14 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 65 % of your capacity.

For Intermediate – 4 sets, 12 reps in each set, 75 seconds of resting period between each set. Keep a weight load of 75 % of your capacity. Maintain a weight so that after your 12th repetition it will be quite difficult to go with a 13th or 14th repetition. Make sure to increase your weights with each set.

For Advanced – 4 sets, 10 – 12 reps in each set, 60 seconds of resting period between each set. Keep a weight load of 85 % of your capacity. Make sure to increase your weights with each set.

3. CHEST

3.1. Flat Bench Press

I will highly recommend you to use a Smith Machine for bench press. You will get proper weight distribution, proper support and definitely a better balance.

But if your gym does not have a Smith Machine then its not a very big issue. You can easily do this workout with your free hands.

• Lie on a flat bench.
• Grip the bar properly with your hands just wider than shoulder – width apart. Keep the bar a little bit higher than your central chest mark.
• Bring the bar slowly down to your chest. Inhale as you bring the bar down and exhale when you lift the bar up ( away from you ).
• Remember to maintain this breathing sync so as to get maximum output. Try focusing on your chest muscle as you perform this motion. Mind focus plays a big role in developing muscles.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 50 seconds between each set. If you are confused between reps and sets you can check my Beginners Post first.

Weights you can adjust by your convenience. Make sure to increase your weights with each set. Also keep the weights like that so you can have a maximum of 12 reps in a set. Which means after 12th repetition you won’t be able to make a 13th or 14th repetition. This will help you to gain more strength and build muscle.

3.2. Dumbbell Flyes

• Lie on a flat bench properly.
• Hold the dumbbells directly above your chest and keep your palms as if they are facing each other.
• After that slowly lower the weights in an arc out to the sides as far as it is comfortable for you. But remember not to overstretch.
• Use your pectoral muscles to reverse the movement back to the start.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember to keep a slight bend in your elbows throughout and don’t arch your back.

Maintain a repetitions of 10 -12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

3.3. Dumbbell Bench Press

• Lie on a flat bench holding a dumbbell in each hand and to the sides of your shoulders.
• Your palms should be facing parallel towards your feet, although if you are uncomfortable then switch to a normal position where the palms face each other.
• Press the weights above your chest by extending your elbows until your arms are straight and then bring the weights back down slowly.
• After that take the weights down past your shoulders and bring them closer together at the top of the movement.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember while moving the weight up don’t touch them at the top. It will create unnecessary strain in your muscles.

Maintain a repetitions of 10 – 12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

3.4. Straight Arm Dumbbell Pullovers

• Lie on a flat bench on your back. Keep your feet flat on the floor ( recommended ) or on the bench.
• Begin the workout by holding the dumbbell above your chest with straight arms.
  Slowly lower the dumbbell in semicircular motion behind your head as far as possible.
• Your arms and the dumbbell will actually go behind and above your head and will drop down below the bench.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Slowly, return the dumbbell to the starting position focusing on keeping your elbows locked in slightly bent position.

Maintain a repetitions of 10 -12 reps and 3 – 4 sets. With a resting time period of 60 seconds between each set.

You can adjust the weights by your convenience. Make sure to increase your weight with each set.

3.5. Incline Dumbbell Press

• Lie on a flat bench holding a dumbbell in each hand to the sides of your shoulders.
• Incline the bench upwards in an angle of 45 degree.
• Your palms should be facing parallel towards your feet, although if you are uncomfortable then switch to a normal position where the palms face each other.
• Press the weights above your chest by extending your elbows until your arms are straight and then bring the weights back down slowly.
• After that take the weights down past your shoulders and bring them closer together at the top of the movement.
• Inhale as you slowly lower the weights and exhale when you reverse the movement.
• Remember while moving the weight up don’t touch them at the top. It will create unnecessary strain in your muscles.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 60 seconds between each set.

Weights you can adjust by your convenience. Make sure to increase your weight with each set.

3.6. Wide Grip Decline Bench Press

• First set the bench to 20 degrees of 30 degrees decline.
• Place your feet at the end of the bench comfortably. Lie down with the barbell level parallel to your upper chest level.
• Grip the bar properly with your palms facing forward and keep your arms slightly wider than shoulder-width apart.
• Inhale and slowly lower the barbell until it touches your mid-chest, by keeping your elbows 45 degrees from your body.
• After that exhale and lift the barbell to starting position by locking your elbows.

Maintain a repetitions of 12 reps and 4 sets. With a resting time period of 75 seconds between each set.

4. TRICEPS

4.1. Tricep Bench Dips

Although this exercise is very basic but extremely vital. This exercise should be treated as the base tricep warm up exercise. This exercise will promote a mature growth of your triceps and will establish a proper shape.

• Place your hands on a flat bench or flat box which is behind you.
• Put your both feet together and flat on the floor with knees slightly bent.
• Lower slowly as far as you can trying to squeeze your tricep muscles.
• Remember to keep your shoulder pivot fixed and do not move them.
• Return back your initial position.
• Inhale as you bend your elbows and exhale as you extend the elbows and lift yourself back up.

Sets / Reps / Rest Duration – 4 sets, 12 reps, 60 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

4.2. Rope Triceps Pushdown

• Face towards the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment with a proper grip.
• Adjust the bar or V- rope grips to about chest level ( or to the top according to your convenience ).
• Using the pin in the hole adjustment, set a low weight to start your workout with.
• Keep your abdominal muscles tight and back muscle little bit bend towards front side.
• Tuck your elbows in at your sides and position your feet slightly apart ( don’t move them too apart ).
• Inhale as you push down until your elbows are fully extended but not yet in the straight, locked position.
• Keep your elbows close to your body and bend your knees slightly on the pushdown. Try to keep your back as straight as possible as you push down.
• Exhale as you return back to your initial position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

4.3. One-Arm Overhead Triceps Dumbbell Extension

• Stand with your feet with shoulder width apart and dumbbells held in one of your hand.
• You can either opt to sit on a flat bench with your back straight and abdomen muscles fixed.
• Raise the dumbbells slowly above your head contracting your triceps muscles until your arms are stretched out straight.
• Slowly lower the weights back behind your head and return to initial position. Try to keep your triceps portion as much fixed as possible.
• Once your forearms move beyond parallel to the floor bring the weight back up to the starting position.
• Your upper arms should remain in place throughout the movement.
• Inhale as you slowly lower the dumbbell behind your head. Exhale as you return the dumbbell to starting position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

4.4. Skullcrushers

• Lie on a flat bench and hold a dumbbell in each hand above you with your arms extended and palms facing.
• Keeping your arms straight, lower the dumbbells slowly contracting your tricep muscles and under complete control by bending at the elbows until they are just above your forehead.
• Hold for 1-2 seconds and again move back to initial position.
• You can also use an E-Z curl bar to perform this exercise. Make sure to put less weights as too much weight will resist you heavily from doing this exercise.
• Inhale and straighten your arms by lifting your hands up.
• As you exhale, slowly lower the dumbbells back down toward your ears.

Sets / Reps / Rest Duration – 3 – 4 sets, 08 – 12 reps, 60 – 75 seconds rest between each set.

4.5. One Arm Tricep Pushdown

• Face towards the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment with a proper grip in one of your hand.
• Adjust the bar or V- rope grips to about chest level. You can also keep it fixed higher according to your height adjustment.
• Using the pin in the hole adjustment and set a low weight to start your workout with.
• Keep your abdominal muscles tight and back muscle little bit bend towards front side.
• Tuck your elbows in at your sides and position your feet slightly apart ( don’t move them too apart ).
• Inhale as you push down until your elbows are fully extended but not yet in the straight, locked position.
• Keep your elbows close to your body and bend your knees slightly on the pushdown. Try to keep your back as straight as possible as you push down.
• Exhale as you return back to your initial position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

4.6. Dumbbell Kickbacks

• Hold a dumbbell in each hand with your palms facing in toward each other.
• Keep your knees slightly bent.
• Fix your core properly and maintain a straight back posture, bringing your torso almost parallel to the floor.
• Keep your upper arms in close to your body and your head in line with your spine.
• Exhale and engage your triceps by straightening your elbows slowly and contracting your tricep muscles.
• Hole there for 1-2 seconds and slowly return back to initial position.
• Inhale as you return the weights to original position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

5. SHOULDERS

5.1. Seated Dumbbell Military Press

• Sit properly in a bench keeping your back straight. Keep two dumbbells handy in both of your hands resting on your thighs.
• Choose the weights according to your own convenience and capacity.
• Slowly raise the dumbbells from your thighs and bring them to shoulder height. Try to focus and contract your shoulder muscles.
• With the dumbbells at shoulder height, rotate your palms so that they face forward.
• Keep pressing the dumbbells above your head until your arms fully extend.
• Exhale as you push the dumbbells up and over your head and inhale while moving downwards.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

5.2. Barbell Military Front Press

• Sit properly in a bench keeping your back straight. Keep a barbell ready to lift it. Preferably you can use a smith machine. But if your gym does not have a smith machine then you can manage to put weights on a straight barbell rod and lift it.
• Choose the weights according to your own convenience and capacity.
• Slowly raise the barbell upwards and bring them up. Try to focus and contract your shoulder muscles.
• Keep pressing the barbell above your head until your arms fully extend.
• Exhale as you push the barbell up and over your head and inhale while moving downwards.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

5.3. Dumbbell Front Raise

• Stand with feet about shoulder-width apart.
• Keep your back straight and feet firmly flat on the floor.
• Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Weights you can choose according to your own convenience and capacity.
• Keep your abdominal muscles firm and tight.
• Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
• Return the dumbbells to the starting position with a slow and contracting motion.
• Breathe out as you lift the dumbbells and breathe in as you lower the dumbbells back to the starting position.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

5.4. Dumbbell Side Lateral Raise

• Sit on a flat bench with a dumbbell in each hand at your sides.
• Weights you have choose according to your own convenience and capacity limit.
• Keep your back straight, brace your abdominal muscles, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
• Hold there for 1 or 2 seconds contracting your deltoids muscles.
• Return back to the initial position slowly.
• Inhale as you lower the weights to your sides, exhale as you lift the weights to the position parallel to your shoulders. 

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

5.5. Upright Row ( E-Z Bar )

• Grab a barbell ( preferably E-Z curl bar ) and allow it to hang in front of you at the length of your arms.
• Stand up straight and adjust your grip so that your hands are about in line with the thighs. Hold the bar in such a position that both of your hands are straight parallel line with your shoulders.
• Keep your abdominal muscles tight and shoulder muscles relaxed.
• Lift the barbell straight up toward the chin slowly contracting your shoulder muscles.
• Hold there for 1 or 2 seconds.
• Return the barbell back to the starting position.
• Inhale as you lower the barbell and exhale during upward movement.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

5.6. Landmine Press

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• Stand holding the weighted end of the barbell with both hands in front of your chest.
• Make sure the barbell is held firmly and securely in a landmine device or pocket corner.
• Keep your feet leveled and shoulder-width apart.
• Slowly press the weight upwards with both hands until your arms are extended and then bring it back down slowly.
• You can also perform this exercise with one hand movement. Remember to keep weights light as it can cause sprain in your shoulder muscles.
• Inhale as you press in and exhale as you push the barbell away from you.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

6. LEGS

6.1. Split Squat

• Be in a standing position and take a long step forward as if performing a lunge.
• Keep your heel of your back foot in a raised position.
• Try to keep your torso straight and slowly lower until your back knee almost touches the floor.
• Complete all your reps on one leg and after that then switch to the other.
• Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.
• Breathe in as you lunge and put your weight in the front heel. Exhale as you push yourself back up.

Sets / Reps / Rest Duration – 4 sets, 15-20 reps, 60-75 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

6.2. Stepup

• Try to find a place, box or higher step which is approximately 10 inches tall.
• Place one foot on the step and rise up.
• Keep your shoulder’s back and chest up.
• Step down and repeat with the other leg.
• Action EXHALE: With right leg, step onto the center of the bench and straighten your right leg at the top. Opposite leg should remain behind you for counter balance. INHALE: Slowly bend right knee and step back down with left and then right foot to complete one rep.

Sets / Reps / Rest Duration – 4 sets, 20 reps, 60-75 seconds rest between each set.

6.3. Calf – Raises ( Weighted )

• Stand upright holding two dumbbells by your sides. Choose the weights according to your convenience.
• Properly place your feet on an exercise pad or weight plate with your heels firmly touching the floor.
• With your toes pointing forwards, raise your heels off the floor slowly contracting your calves muscles. Slowly return to the starting position.
• For your own convenience you can inhale while bring your legs upwards and exhale while returning to initial position.

Sets / Reps / Rest Duration – 4 sets, 20 reps, 60-75 seconds rest between each set.

6.4. Squats ( Regular )

• Stand with feet a little wider than hip width with your toes facing in front position.
• Drive your hips back—bending at the knees and ankles and pressing your knees slightly open.
• Sit properly into a squat position ( as if sitting in an invisible chair ), while still keeping your heels and toes on the ground.
• Keep your chest up and back straight.
• Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle and thighs parallel to the ground surface.
• Press into your heels and straighten legs to return to a standing upright position.
• Breathe in as you move / sit down and exhale as you push yourself back up.

Sets / Reps / Rest Duration – 4 sets, 15-20 reps, 60-75 seconds rest between each set.

6.5. Leg Extensions

• Place your hands on the hand bars of the leg extension machine.
• Choose weights according to your own convenience.
• Lift the weight while exhaling until your legs are almost straight.
• Do not lock your knees. Try to keep your back against the backrest and do not arch your back.
• Exhale and lower the weight back to starting position.
• This completes your one set.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

6.6. Lying Leg Curls

• Initially start by lying flat on your stomach.
• Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Make sure to set a comfortable height.
• Slowly stretch your legs out fully. Grasp the machine handle to get a proper grip.
• Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
• Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
• Hold this position for 1-2 seconds.
• Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.

Follow this workout program ( Gym Workout Routine For Muscle Mass Gain ) for atleast 3 months ( 90 days ). Don’t forget to keep a healthy diet plan. 60 % of your muscle growth depends on your diet plan.

If you want to explore more different types of workout you can refer to my specific articles mentioned below this blog post.

Feel free to drop your comments, queries and thoughts in the comment section below.

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Chest Workouts, Back Workouts, Biceps Workouts, Triceps Workouts, Legs Workouts, Shoulders Workouts, Reduce Abdominal Fats, Intermittent Fasting, Boost Your Muscle Pump