How to gain more muscles after half a year in the gym?

Best workout routine 3 days a week for men to increase muscle mass

If you have been training hard for the past half a year and you did not skip the gym, then this article is for you – it is time for a new workout program that includes the best muscle building exercises. Because you are a beginner and / or do not have enough time for fitness and bodybuilding you can choose workout routine 3 days a week. This will not be your best workout routine for quick muscle gain, the success will be slower than the initial boom, so do not expect to grow like a mushroom after rain.

The period between 6 and 12 months training is critical for anyone involved in fitness and bodybuilding.

During this period of time you are developing your fitness and bodybuilding lifestyle habits. Exactly these habits are the factors that will keep you in the gym for longer. The enthusiasm for “big biceps” may evaporate as you understand that you need time and it might take some time for your dream body building results to come true.

Try this best workout routine for bulking up and do not skip! Success!

Best workout routine 3 days week summary:

Either you are 16, 20, 30 or more years old, this workout will help you increase your results in the gym. It will help you bulk up, grow your muscles or get cut. It all depends on how you train, how you eat and how you rest. The results will come easily, not so easy as the first 6 months when the wow effect was visible, but you will further progress if you follow this workout routine.

• First day – chest, biceps, abdomen

• Second day – rest

• Third day – back, triceps, traps, forearm

• Fourth day – rest

• Fifth day – shoulders, legs, abdomen

• Sixth day – rest

• Seventh day – rest

Program for the First day

• Barbell Bench Press – 3 sets of 8 reps

• Barbell Incline Bench Press – 3 sets of 8 reps

• Incline Dumbbell Bench Press – 3 sets of 8 reps

• Barbell Curl – 3 sets of 8 reps

• Basic Dumbbell Curl – 3 sets of 8 reps

• Crunches, Sit-ups – 3 sets of 20 repetitions

• Vertical Legs-Hip Raise – 3 sets of 20 repetitions

Program for Third day

• Cable Pulldown Shoulder Grip Width; Cable Pulldown Wide Width Grip – 3 sets of 8 reps

• Cable Seated Row, Cable Straight Back Seated Row – 3 sets of 8 reps

• Dumbbell Bent-over Row – 3 sets of 8 reps

• Shoulders Shrugs – 3 sets of 10 repetitions

• Close-Grip Bench Press – 3 sets of 8 reps

• Barbell Lying Triceps Extension, French Triceps Extension – 3 sets of 8 reps

• Barbell Forearm folding- 3 sets of 10-15 reps

Program for Fifth day

• Barbel Shoulder Press, Military Press; Behind Neck Shoulder Press – 3 sets of 8 reps

• Dumbbell Lateral Raises – 3 sets of 8 reps

• Classic Barbell Squat – 3 sets of 15 repetitions

• Leg Extensions – 3 sets of 15 repetitions

• Leg Curls – 3 sets of 15 repetitions

• Calf raises – 3 sets of 15 repetitions

• Crunches, Sit-ups – 3 sets of 20 repetitions

• Vertical Legs-Hip Raise – 3 sets of 20 repetitions

Recommendations

The abdomen is trained twice weekly, since it is a weaker muscle group for most athletes.
Follow workout routine 3 days week, paying special attention to performing the exercises correctly, while adequately increasing the weights. If possible, put more weight in the next series than the previous.

Rest up to two minutes between sets and three minutes between exercises.

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