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    The Ultimate Workout Plan For Skinny Guys: 1-Chinups

    Uploaded by

    Azer Osmic
    The document provides a 4-day workout plan for skinny guys to gain muscle. Day 1 focuses on chinups, bench press, cable crossovers, rows, and deadlifts. Day 2 targets pullups, bicep curls, rear delts, tricep dips and overhead presses. Day 3 includes pushups, bent rows, arm rows, inverted rows and flyes. Day 4 consists of front squats, hip thrusts, lunges, planks and crunches. A second document lists high-protein foods like meat, eggs and legumes and recommends carbohydrate and fat sources to aid in muscle growth.

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    The Ultimate Workout Plan For Skinny Guys: 1-Chinups

    Uploaded by

    Azer Osmic
    45 views4 pages
    The document provides a 4-day workout plan for skinny guys to gain muscle. Day 1 focuses on chinups, bench press, cable crossovers, rows, and deadlifts. Day 2 targets pullups, bicep curls, rear delts, tricep dips and overhead presses. Day 3 includes pushups, bent rows, arm rows, inverted rows and flyes. Day 4 consists of front squats, hip thrusts, lunges, planks and crunches. A second document lists high-protein foods like meat, eggs and legumes and recommends carbohydrate and fat sources to aid in muscle growth.

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    The document provides a 4-day workout plan for skinny guys to gain muscle. Day 1 focuses on chinups, bench press, cable crossovers, rows, and deadlifts. Day 2 targets pullups, bicep curls, rear delts, tricep dips and overhead presses. Day 3 includes pushups, bent rows, arm rows, inverted rows and flyes. Day 4 consists of front squats, hip thrusts, lunges, planks and crunches. A second document lists high-protein foods like meat, eggs and legumes and recommends carbohydrate and fat sources to aid in muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    45 views4 pages

    The Ultimate Workout Plan For Skinny Guys: 1-Chinups

    Uploaded by

    Azer Osmic
    The document provides a 4-day workout plan for skinny guys to gain muscle. Day 1 focuses on chinups, bench press, cable crossovers, rows, and deadlifts. Day 2 targets pullups, bicep curls, rear delts, tricep dips and overhead presses. Day 3 includes pushups, bent rows, arm rows, inverted rows and flyes. Day 4 consists of front squats, hip thrusts, lunges, planks and crunches. A second document lists high-protein foods like meat, eggs and legumes and recommends carbohydrate and fat sources to aid in muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    The Ultimate Workout Plan For Skinny Guys

    Day 1
    1- Chinups

    Complete 2 sets of 10 to 12 reps each.

    2- Dumbbell Bench Press

    Complete 3 sets of 12, 10, 8 reps.

    3- Cable crossover

    Complete 3 sets of 15, 12, 10 reps.

    4- Dumbbell Single Arm Row

    Complete 3 sets of 12, 10, 8 reps.

    5- Barbell Deadlift

    Complete 2 sets of 12, 10 reps.

    6- Decline Bench Press

    Complete 3 sets of 12, 10, 8 reps each.

    Day 2
    1- Pullups/ Chinups

    Complete 2 sets of 10 to 15 reps.

    2- Seated Biceps Curl

    Complete 3 sets of 15, 12, 10 reps.


    3- Rear Delt Fly

    Complete 3 sets of 15, 12, 10 reps.

    4- Tricep Dips

    Complete 2 sets of 15, 12 reps.

    5- Skullcrusher

    Complete 3 sets of 12, 10, 8 reps.

    6- Overhead Shoulder Press

    Complete 3 sets of 15, 12, 10 reps.

    Day 3
    1- Pushups

    Complete 2 sets of 20, 15 rep.

    2- Barbell Bench Press

    Complete 3 sets of 12, 10, 8 reps.

    3- Barbell Bent Overhand Grip Row

    Complete 3 sets of 12, 10, 8 reps.

    4- Dumbbell Arm Row

    Complete 3 sets of 12, 10, 10 reps.

    5- Inverted Row

    Complete 3 sets of 15, 12, 10 reps.

    6- Pec Dec Flye

    Complete 3 sets of 15, 12, 10 reps.


    Day 4
    1- Front Squat

    Complete 3 sets of 12, 10, 8 reps.

    2- Single-Leg Hip Thrust

    Complete 2 sets of 10 to 15 reps each.

    3- Lunges

    Complete 3 sets of 10 to 15 reps each.

    4- Plank

    Remain in the plank pose for 30 to 60 seconds.

    5- Crunches

    Complete 3 sets of 15, 12, 10 reps.

    6- Leg Extension

    Complete 2 sets of 15, 12 reps each.

    Diets & Nutrition for muscle gain

    Protein

    Here is the list of the best foods and supplements that will complete protein
    needs in your body.

    • Meat(Chicken/Fish)- There is around 30g of protein in 113g of chicken.


    • Eggs- One egg contains 5 to 6 grams of protein.
    • Legumes- It contains 8 to 10 grams of protein per 145 grams.
    • Peanut Butter- One tablespoon of peanut butter contains 6 to 8 grams
    of protein.
    • Whey protein- One scoop of whey protein contains 25 to 35 grams of
    protein.
    • Chickpeas- 12 grams of chickpeas contains 2.4 grams of protein.
    • Cheese and dairy products- Dairy products contain at least 8 to 10
    grams of protein.

    Carbohydrates

    • Rice- 150 grams of rice contains approx 45 grams of carbs.


    • Oats- 200 gram of oats contains 27 to 30 grams of carbs.
    • Sweet Potatoes- 130 grams of sweet potatoes contains 27 grams of
    carbs.
    • Whole Wheat Pasta- 100 grams of pasta contains 37 grams of carbs.
    • Mass Gainer- One scoop of mass gainer contains 70 to 75 grams of
    carbs.
    • Banana- One medium banana contains 25 to 27 grams of carbs.
    • Yogurt- One container of yogurt contains 6 to 10 grams of
    carbohydrates.

    Vegetables such as broccoli, spinach, etc are also rich in carbohydrates.

    Fats

    • Avocado- 21 grams of fat per 140 grams.


    • Almonds- Each almond contains 3 to 4 grams of fat.
    • Walnuts- 80 grams of walnuts contain 52 grams of fat.
    • Olive oil- One tablespoon contains 14 to 15 grams of fat.
    • Peanut butter- One tablespoon contains 10 to 15 grams of fat.
    • Whole milk- It contains saturated fat (5 to 6 grams).

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