Are you in a hurry to get muscles? If you are, the first thing you would probably think might be so close to impossible, right? The truth is, it is! You can gain muscle in 7 days. I am talking about noticeable results that you can clearly see in a week. I have the perfect 7 day muscle building plan exercise for you! It promises great results as long as you follow the instructions in detail and you use weights that are fit for your body – not too light that you do not feel any resistance anymore and not too heavy that it could possibly rip your muscles off!
- Squats with Barbells, 3 sets of 8 repetitions. Give yourself a resting period of 120 seconds.
- Alternating Lunges, 3 sets of 15 repetitions.
- Back extensions 3 sets of 15 to 20 repetitions
- Hanging Knee Raise, 3 sets of 15 repetitions
- Standing Calf Raise, 3 sets of 20 repetitions
- Swiss Ball Crunch, 2 sets of 20 to 25 repetitions
- Dumbbell Shoulder Press, 3 sets of 8 repetitions
- Reverse Grip Pull down, 3 sets of 8 repetitions
- Dumbbell Bench Press, 3 sets of 8 repetitions
- Seated Cable Row, 3 sets of 8 repetitions
- Triceps Pushdown, 3 sets of 12 to 15 repetitions
- Dumbbell Curl, 3 sets of 12 – 15 repetitions
Today, you won’t do any weight training but you will need to do cardio exercises. If possible, do high intensity cardio exercises. Something you can do for 30 minutes straight like brisk jogging or intense rowing. If you can manage to do more than 30 minutes, then that is even better.
- Incline Dumbbell Press, 2 sets of 12 repetitions
- Bent over Row, 2 sets of 8 to 10 repetitions
- Barbell Shoulder Press, 2 sets of 8 to 10 repetitions
- Chin ups, 2 sets of 8 to 10 repetitions
- Squats, 3 sets of 8 repetitions
- Overhead Triceps Extension, 1 set of 8 repetitions
- Barbell Curl 1 set of 10 repetitions
Day 5 and 6
No weight training for day 5 and 6. You will go back to doing cardio and high intensity exercises. Make sure that you do not overdo cardio exercises. This is also the perfect time to tense your muscles. Tensing your muscles means squeezing your thighs, biceps and other muscles. Do this for 20 seconds or more for each muscle.
This is your rest day. I strongly advise you take a picture of yourself and compare it to the picture you took before starting your workout on day 1. I’m sure you will already see results.
Now that you know what the 7 day routine is, you need to be aware of the habits that you need to incorporate with it to make sure that it works. Otherwise, you will just end up having a lot of body aches and no changes at all.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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