Bello Fitness's video: Weight Gain part 3 Workout Program Jackson Samuel

Weight Gain part 1👇 https://youtu.be/mKbsYMtFZEc Weight Gain part 2 👇 https://youtu.be/5siHSmCI3GI ____________________________________ 💪 Begginer Workout Schedule 1👇 1 : Chest Do warm-up and stretching. Pushups 3sets 10-15 Flat bench press 3x 10-15 Incline barbell press. 3x10-15 Incline dumbell flys. 3x 10-15 Pec flys 3x 10-15 Decline dumbbell press 3x10-15 -2 : Lats. Warm up and stretch Pull ups. 3x 10-15 Deadlift. 3x 10-15 Lat pull down 3x 10-15 Seated row. 3x 10-15 One arm d/b row 3x 10-15 Barbell Shrugs 3x 15-20 3 : Legs Warm ups and stretch Free squats. 3 X 20 Barbell squats 3x 10-15 Leg press 3 X 10-15 Leg extension 3x 10-15 Sumo squat 3x 10-15 Leg curl 3x 10-15 Calf raises. 3x 15-20 4 : Arms Warm-up & stretch Pull ups. 3x 10 Barbell curls. 3x 10-15 Dumbell curls 3x 10-15 Cable curl. 3x 10-15 Hammer curls. 3x 10-15 Cable push down. 3x 10-15 D/b overhead extnsn 3x 10-15 Close grip Plate bench press 3x 10-15 Kick back 3x 15-20 5 : Shoulder Warm-up and stretch Pushups. 3x 10-15 Barbell front press. 3x10-15 Lateral raises 3x 10-15 D/b overhead press 3x10-15 D/b front raises. 3x 10-15 Reverse pec fly. 3x 10-15 6 rest 7 active rest. * Try to intake 1xBodyweght grams of protein. ________________________________ 💪Begginer Workout Schedule 2 👇 1 : Chest& triceps Do warm-up and stretching. Pushups 3sets 10-15 Flat bench press 3x 10-15 Incline barbell press. 3x10-15 Incline dumbell flys 3x 10-15 Pec flys. 3x 10-15 Cable push down. 3x 10-15 D/b overhead extnsn 3x 10-15 Kick back 3x 15-20 -2 : Lats & biceps Warm up and stretch Pull ups 3x 10-15 Deadlift. 3x 10-15 Lat pull down 3x 10-15 Seated row. 3x 10-15 One arm d/b row. 3x 10-15 Barbell curls. 3x 10-15 Dumbell curls 3x 10-15 Cable curl 3x 10-15 3 : Legs & shoulder Warm ups and stretch Free squats. 3 X 20 Barbell squats. 3x 10-15 Leg press 3 X 10-15 Leg extension. 3x 10-15 Sumo squat 3x 10-15 Leg curl 3x 10-15 Calf raises. 3x 20 Barbell front press 3x10-15 Lateral raises 3x 10-15 D/b overhead press. 3x10-15 D/b front raises 3x 10-15 4 chest only 5 lats only 6 shoulder & arms💪🔥 *Try to take 1x bodyweight grams of protein. ______________________________ 👉Intermediate Muscle Building Program.🔥 to increase weights in Each sets. only 40-50 sec. Rest in between sets. 1-2 minuts rest in between 2 exercise. 🔥Day 1 : Legs 😮 Warm-up and stretch 1.barbell Squats* 3 x 8-12 2.Hack squats 3 X 8-12 3.Leg Extension 3x 8-12 4.Lunges 3x 10 each 5.Sumo squats 3x 8-12 6.Leg curls 3 x 8-12 7.standing calf raises 3 x 15 🔥Day 2: Chest& Triceps 😍 Warm-up & stretch 1.Bench press* 3x 8-12 2.Dmbl Incline press 3x 8-12 3.Dmbl Flat fly 3x 8-12 4.Decline dumbell press 3x 10- 12 4.cable cross over 3 X 10-12 5.barbell Skull crusher. 3x 10-12 6.Dumbell overhead extnsn. 3x 10-12 7.Triceps push down 3 X 10-12 8.kick back. 3x 10-12 🔥Day 3 : Lats & Biceps 😎 Warm-up & stretch 1.Deadlift* 3x 8-10 2.Latpull down. 3x 10-12 3.Seated Row. 3x 10-12 4.Bent over Row 3x 8-10 5.pull over 3x 8-12 6.one arm d/b row 3x 8-12 7.Shrugs 3x 10-15 8.Barbell curl. 3x 8-12 9.Incline d/b curl 3x 8-12 10.cable curl 3x 10-12 11.forearms curl. 🔥Day 4 : Shoulder 🤗 Warm-up & stretch 1.Militrry press* 3 x 8-12 2.Lateral Raises. 3 x 10-12 3.D/b overhead press 3x 10-12 4.barbell front Raises . 3x 10-12 5.Upright rows 3x 8-12 6.Rear Delt Flys. 3x 10-12 🔥Day 5 : Rest 😀 🔥Day 6: Train your weak Muscle again.💪😉 🔥Day 7: Active Rest. *Do 1-2 warm-up sets in light weight. -Try to take 1.5 -2 x bodyweight grams of protein. Follow me on instagram 👇♥️♥️💪 https://www.instagram.com/jackson_samuel_/?hl=en