Gaining Muscle 101 (Part 2) :

👉 Gaining Muscle 101 (Part 1)

 

 Gaining Muscle 101 (Part 2) :

An example for the Upper Body would be:

1) Chest Press Machine

2) Lat Pull Down Machine (Notice the same muscles aren't used, so you can have a rest)

3) Shoulder Press Machine

4) Cable Row Machine

5) Tricep Pulldown Machine

6) Bicep Curl Machine

And for the Lower Body:

1) Leg Press

2) Leg Curl (Because the hamstrings aren't used as much in Leg Press)

3) Leg Extension

4) Calf Press

This circuit training model is used mainly to condition your body for hard training as a beginner. I would recommend following this simple workout where you follow the upper body circuit on one day and the lower body circuit on another. The reason is to shorten the training hours.

How many sets and reps? That's a good question. Because you're just starting out, I would say you do 10 repetitions on each machine, for 3 sets. 3 sets would mean 3 times of the circuit! Follow this routine for say, 3 - 4 weeks and you'd be set for the harder training!