I have updatedthe workouts for gaining 10 pounds in 30 days. Don’t worry, not much has changed. I’ve replaced only a few exercises but I did enhance the hell out of Shoulder Day. That happens to be my favorite day because I see the most gains and results.
Monday is Back day which also includes tricep and bicep work. It has 2 tricep exercises and 2 bicep exercises. By the time you get to Friday, it will have been four days since you concentrated on those muscles. Sure, you worked out the triceps on chest day, but only with two exercises, Bench Press and Incline Bench Press. In both of those, your triceps are doing the least of the work. Your pecs and delts take up most of the work unless you use a close grip which we are not using.
Shoulder day previously had some bicep work but no triceps. Now, I added a bunch of triceps exercises in 3 sets of Quadruple Supersets. This way, you really take both muscle groups to their max many times. I did this because of the massive pump I got when I really max out both biceps and triceps during the same workout. Add that to the massive shoulder workout, and your arms will be set for maximum gains. You’ll have that horse shoe shape in your triceps in no time and your shoulders will be able to shine faster when the biceps and triceps are also pulling in opposite directions.
I also reworked Ab day to add better exercises and I removed the ball pass. It was a good follower to crunches but I felt that hanging leg raises were an absolute must as well as what I call “Plank Madness”. Planks are great for working out your obliques, while the leg lifts will blast your bottom ab muscles. You can still do it in about 10 minutes; I just did it last night and when I was done, I could clearly see my individual abs poking through. I did 2 sets.
The last thing I changed was the running on Leg day. It used to be a 20 minutes jog on the incline setting but now, I shortened it to a 10 minute HIIT session. I don’t want to spend another 20 minutes after nearly an hour in the gym. 10 I can handle.
Let me know if you have any questions or if you’ve try this new ab workout or the shoulder day, let me know how you felt!