The Quick Muscle Gain Workout Routine

Everyone wants that perfect body and want it in a timely fashion. Well, you have come to the right place to find workouts that will produce a quick muscle gain. When working out your muscles, you must realize that they will not grow huge over night. However, your muscles can grow quickly in about 2-4 weeks, depending on your body. In order to achieve such a muscle gain so quickly, you have to be dedicated to you workouts. The following workout routines that will help you gain muscle quickly requires a lot of effort and time on your part. So if you are up to the task read the workouts below.

The workout routines that are about to be described to you require that you get a good stretch before you workout a particular muscle. Also, you must run for 5-10 minutes before your workout to get your blood flowing. You will be working out 6 days a week and resting on the 7^th day. Note that this is a gruesome workout and if you are a beginner you should take it slow at first.

Do each muscle exercise in order.

Day 1: Chest and Triceps

• Bench Press: 10 reps; 4 sets. Rest only 45 seconds in between sets. Drink water periodically throughout the set.
• Rope Cable Press Downs: 10 reps; 4 sets. Rest only 30 seconds in between sets. Drink water periodically throughout the set.
• Triangle Cable Press Downs: 10 reps; 4 sets. Rest only 30 seconds in between sets. Drink water periodically throughout the set.
• Incline Bench Press. 10 reps; 4 sets. Rest for 1 minute in between sets. Drink water periodically throughout the set.
• Rest for 5 minutes. Stretch your muscles again.
• Decline Bench Press: 10 reps; 4 sets. Rest for 1 minute in between sets. Drink water periodically throughout the set.
• Flat Bar Cable Press Downs: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Dumbbell Bench Press: 10 reps; 4 sets. Rest for 1 minute in between sets. Drink water periodically throughout the set.
• Seated Overhead Triceps Extensions: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.

This workout should take you about 45 minutes to complete. If it takes you longer do not worry as you will eventually work your way to a 45 minute workout. Like I said, this can be a gruesome workout if you are not an advanced lifter. To help you achieve this goal, start off with lower weights at first. I have done this workout for about 1 year now and I have seen great results. Note that all the following workouts should take 45 minutes to complete as well. Remember to always drink water throughout your workout. You will be sweating profusely, so keep hydrated!

Day 2: Biceps and Legs

• Dumbbell curls: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Preacher curls: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Squats: 10 reps; 4 sets. Rest for 1 minute in between sets. Drink water periodically throughout the set.
• Lunges: 10 reps; 4 sets. Rest for 1 minute in between sets. Drink water periodically throughout the set.
• Rest for 5 minutes. Stretch and get hydrated.
• Rope Cable Hammer Curls: Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Calf raises: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Leg Press: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Sitting Down Dumbbell Curls: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.

You probably will be sore after the first or second day of this workout routine. Remember to keep it light at first and work your way up to the bigger weights later.

Day 3: Shoulders and Back

• Pull Ups: 1^st set- 10, 2^nd set- 10, 3^rd set- 5, 4^th set- 5. Take a 2 minute break in between sets. Drink water periodically throughout the set.
• Seated Rows: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Seated Dumbbell Press: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Lateral Raises: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Rest for 5 minutes. Get hydrated.
• Front Dumbbell Raises: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Lat Pull Downs: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.
• Hyperextensions: 10 reps; 4 sets. Rest for 45 seconds in between sets. Drink water periodically throughout the set.
• Upright rows: 10 reps; 4 sets. Rest for 30 seconds in between sets. Drink water periodically throughout the set.

Now for day 4, repeat day 1’s workout routine. Day 5 use day 2’s routine and for day 6 use day 3’s routine. Thus you will be completing a muscle group exercise twice a week. On the 7^th day make sure you rest. Try lifting nothing and do as little exercise as possible. You will need this day to get your body back to full strength.

If you perform these workout routines, you will gain muscle and you will gain it quickly!

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