Trojan CHALLENGER 140 - MUSCLE GAIN WORKOUT; BEGINNER MUSCLE GAIN WORKOUT

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6.1MUSCLEGAINWORKOUT
CHALLENGER140BEGINNERMUSCLEGAINWORKOUT
30minutes3daysaweek. Intensity:medium  Dothisprogramfor4weeksthenmoveontotheintermediateprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricep,shoulder&bicepstretching As a warm up
Day1 Seatedtriceppress Arms,chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriptriceppushdowns Arms 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedpecdec Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY
Hamstring,quad&fulllegstretching    
As a warm up
Day3 Seatedlegextensions Legs 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Standingsingleleghamstringcurls Legs 3eachleg 6to10 60%ofmax.Weightshouldallowminimumof6reps Supersetbetweenleftandrightleg  Jumpinglunges Legs 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY Back,shoulder&cheststretching     As a warm up Day5 Latpulldowns Back 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Closegriplatpulldowns Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3