Easy Weight Gain Workout Routines

Bonuses

Workout Section

Four Days a Week Workout Schedule

Go To Week 1 2 3 4

To print out this day's workout Click HERE

To successfully complete this program you should follow the exercises exactly as they are shown and in the order as they are shown. The first week is very basic and the subsequent weeks will be more advanced.

The first thing you should do is walk on a treadmill or elliptical for about 5 minutes. This is to get your blood flowing and your body warmed up. Then begin the exercises below.

Since you are doing 4 days a week you can do the 4 days any day of the week. However, you shouldn't do 4 days in a row. You want to have a break in there somewhere.

After you complete week 3 you have 3 options to choose from:

Option 1. Repeat weeks 3-4 until you feel comfortable setting up your own routine.

Option 2. Go to "Workout Directory" to learn how to set up your own routine.

What are sets what are reps?

Week 1 Day 1

Body Part: Warm Ups

Exercise : Shoulder Warm Up

Instructions

Take weights in hand like shown in photograph. Slowly tilt hands back towards head while keeping upper arms steady and still. All the movement should be in your shoulders. Do 20-30 reps. This will warm up your rotator cuffs and will help to prevent injury. Use this whenever the shoulder is involved in an exercise. Example, Chest and shoulders.

Body Part: Chest

Exercise : Chest Press Machine

Instructions

Sit in machine so that the bar will come across your nipple line - you may have to adjust the seat height to get this right. Place hands on bars like shown in photo. Push bar out all the way, then slowly return back to starting position and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 8-12 3 ~2 Minutes

Weight Gain 8-12 3 ~2 Minutes

Exercise : Machine Fly's

Instructions

sit at the machine and grasp one bar and then the other. Now, with hands outstretched bring both together until the bars touch. Then slowly release weight back until the back of your arms are level with your back (don't let your elbows go behind your back). Keep arms stretched out in front of you the whole time - don't let your elbows bend too much.

Goal: Reps: Sets: Rest:

Weight Loss 8-12 3 ~2 Minutes

Weight Gain 8-12 3 ~2 Minutes

Body Part: Stretches

Exercise : Chest Stretch

Instructions

Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand.

Body Part: Calves

Exercise : Calf Raises

Instructions

Place your feet on a platform like shown in the photograph. Only the balls of your feet should be there. Now, use your calf muscles and push yourself into the air and hold for a second to get a good contraction and then release and repeat.

This is a great exercise that can be used for a calf warm up.

Goal: Reps: Sets: Rest:

Weight Loss 8-12 3 ~2 Minutes

Weight Gain 8-12 3 ~2 Minutes

Exercise : Sitting Calf Press Machine

Instructions

Sit on the machine as shown in the photograph. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 8-12 3 ~2 Minutes

Weight Gain 8-12 3 ~2 Minutes

Body Part: Stretches

Exercise : Calf Stretch

Instructions

Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg.

Body Part: Abs

Exercise : Crunches

Instructions

Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 15+ 3 30 Seconds

Weight Gain 15+ 3 30 Seconds

Exercise : Hands Behind Head Crunch

Instructions

Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 15+ 3 30 Seconds

Weight Gain 15+ 3 30 Seconds

Workout Section

Week 1 Day 1

Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand.

Sit on the machine as shown in the photograph. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat. Goal: Reps: Sets: Rest: Weight Loss 8-12 3 ~2 Minutes Weight Gain 8-12 3 ~2 Minutes

Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg.

Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat. Goal: Reps: Sets: Rest: Weight Loss 15+ 3 30 Seconds Weight Gain 15+ 3 30 Seconds

Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat. Goal: Reps: Sets: Rest: Weight Loss 15+ 3 30 Seconds Weight Gain 15+ 3 30 Seconds

Sit on the machine as shown in the photograph. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 8-12 3 ~2 Minutes

Weight Gain 8-12 3 ~2 Minutes

Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 15+ 3 30 Seconds

Weight Gain 15+ 3 30 Seconds

Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat.

Goal: Reps: Sets: Rest:

Weight Loss 15+ 3 30 Seconds

Weight Gain 15+ 3 30 Seconds