10 Day Workout & Diet Plan To Add 3 Pounds Of Muscle

Are you geared up to go through a 10-day grueling weight loss plan and exercising graph to add 3 kilos of muscle to your physique?

We are sharing it for free and I mission you to try it out.

Before trying this exercise program make sure that you are:

  • Injury-free
  • Know how to operate compound movements correctly
  • Willing to sacrifice the subsequent 10 days for top-notch muscle gains.

Let’s start with the training

In this 10 day program, we will focal point our efforts on compound movements.

Compound movements are the workouts that pack on muscle to your physique.

The intention of these exercises is now not to spend a ton of time in the gym.

We prefer to perform only a few workouts with loopy intensity.

Let’s start out with our least favorite day of the week: leg day.

Day 1 – Intense leg workout

One of my preferred things to do on a leg day is making my legs my slaves.

What I mean with the aid of that is that I am the boss of them and I will make them work tough even although they are exhausted.

So here are the things you need to do:

  • Squats 20 reps – three sets. two Try to go with a weight that you are struggling with at the ultimate few reps of the set. After 15 reps you have to be exhausted and you absolutely no longer push the previous failure to whole each and every set. It’s ok to lower the weight after each set if you need to.
  • Dumbbell lunges – 3 sets 12 reps per leg. Go with a heavyweight on this one, this should not be easy. If you sense like you cannot finish your set certainly stop for about 5-10 seconds, trap your breath and proceed on.
  • Calf raises – 2 sets. The first set performs a hundred reps of a weight that is light, after about forty reps your calves need to start feeling tired. It’s adequate to do rest for about 5 seconds after each and every 10 reps if you need to. The 2d set is heavy, load the machine with greater weight and perform 8 nice reps with accurate form.

Guys if you operate this leg day with the depth it is more than sufficient to stimulate some loopy muscle growth.




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