12 week exercise routine for 8 - 10 kg weight gain.

Add Life Gym

12 week exercise schedule for 10-12 kgs weight gain

Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Muscle	Chest & Triceps	Rest	Back & Biceps	Shoulder & Trapezius	Rest	Legs	Rest

Warm up 5 minutes

CHEST

Barbell chest press (3 sets) – 15 x 12 x 10 reps

Incline bench db flyes (3 sets) – 12 x 10 x 8 reps

Cable cross over (3 sets) – 10 x 8 x 6 reps

Close grip bench press (3 sets) – 10 x 8 x 6 reps

Skull crusher/ French curl (3 sets) –10 x 8 x 6 reps.

Wrist curl (3 sets) - 12 x 10 x 8 reps.

Stretches (15-30 seconds hold) for chest and triceps muscles.

BACK & BICEPS

Lat pull down or assisted pull ups (3 sets) – 15 x 12 x 10 reps.

Barbell bent over rowing (3 sets) – 12 x 10 x 8 reps

Straight arm pull down (3 sets) – 12 x 10 x 8 reps

Dead lift for lower back (3 sets) – 12 x 10 x 8 reps

Barbell biceps curl (3 sets) – 12 x 10 x 8 reps

Db biceps curl (3 sets) – 12 x 10 x 8 reps

Wrist curl (3 sets) - 12 x 10 x 8 reps.

Stretches (15-30 seconds hold) for back and biceps muscles.

SHOULDERS & TRAPEZIUS

Barbell shoulder press (3 sets) – 15 x 12 x 10 reps

Arnold press (3 sets) – 12 x 10 x 8 reps

Db lateral raise (3 sets) – 10 x 8 x 6 reps

Cable front raise (3 sets) – 10 x 8 x 6 reps

Reverse lateral raise (3 sets) – 10 x 8 x 6 reps

Barbell shrugs (4 sets) – 15 x 12 x 10 x 8 reps

Stretches (15-30 seconds hold) for shoulders and trapezius muscles.

LEGS

Barbell squats (3 sets) – 15 x 12 x 10 reps

Leg press (3 sets) – 15 x 12 x 10 reps

Leg extension (3 sets) – 15 x 12 x 10 reps

Stiffed legs deadlift (4 sets) – 15 x 12 x 10 x 8 reps

Standing calf raise (3 sets) – 15 x 15 x 15 reps

Seated calf raise (3 sets) - 15 x 15 x 15 reps

Abdominal curl (3 sets) – 15 x 15 x 15 reps

Reverse curl (3 sets) – 15 x 15 x 15 reps

Stretches (15-30 seconds hold) for leg muscles.