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Introduction
Many individuals want to gain weight. It is simple to gain weight healthily with the use of effective gym activities and a weight-gaining diet.
Diet and exercise help you build a great body that looks healthy. For this reason, we have provided beginner-friendly gym workouts that they can perform themselves.
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Increase weight
How does Gym helps to increase weight?
To increase your weight, you must first follow an appropriate gym diet. Now for the important part: Daily gym attendance will aid in the body’s ability to burn unwanted fat.
Additionally, the gym increases the efficiency of several physiological systems, including the digestive system. Therefore, it generally aids in improved digestion, which aids in weight gain.
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Exercises
List Of Weight Gaining Exercises At Gym
Here is a list of gym exercises that help you gain weight. The exercises must be performed every day but Sunday. On Sunday, you should get a day off.
a) For Monday
Biceps – You must perform the biceps-only workouts we have listed below on Monday.
1. Barbell Curl
Times- 4 sets and every time do the 8-10 reps
2. Hammer Curl
Times- 4 sets and every time do the 8-10 reps
3. Zigzag rod 4
Times- 4 sets and every time do the 8-10 reps
4. Preacher Curl
Times- 4 sets and every time do the 8-10 reps
b) For Tuesday
Chest
1. Pushups or knee pushups
Times- 3 sets (Max Reps)
2. Flat bench press
Times- 4 sets (8-10 Reps/Set)
3. Incline dumble press
Times- 4 sets (8-10 Reps/Set)
4. Decline bench press
Times- 4 sets (8-10 Reps/Set)
5. Pec dec fly
Times- 4 sets (8-10 Reps/Set)
c) For Wednesday
1. Front pulley
Times- 4 sets (8-10 Reps/Set)
2. Dumble row
Times- 4 sets (8-10 Reps/Set)
3. Ground pulley
Times- 4 sets (8-10 Reps/Set)
4. Back pulley
Times- 4 sets (8-10 Reps/Set)
d) For Thursday
Shoulder
1. Dumble Press
Times- 4 sets (8-10 Reps/Set)
2. Shoulder Press Machine
Times- 4 sets (8-10 Reps/Set)
3. Lateral Raising Dumble
Times- 4 sets (8-10 Reps/Set)
4. Shrugs
Times- 4 sets (8-10 Reps/Set)
5. Reverse pec-fly
Times- 4 sets (8-10 Reps/Set)
e) For Friday
1. Triceps cable extension
Times- 4 sets (8-10 Reps/Set)
2. Reverse Extension
Times- 4 sets (8-10 Reps/Set)
3. Rope extension
Times- 4 sets (8-10 Reps/Set)
4. Overhead Dumble
Times- 4 sets (8-10 Reps/Set)
f) For Saturday
Legs + Forearm
1. Leg press
Times- 4 sets (8-10 Reps/Set)
2. Leg curl
Times- 4 sets (8-10 Reps/Set)
3. Leg extension
Times- 4 sets (8-10 Reps/Set)
4. Calf Raise
Times- 4 sets (15-20 Reps/Set)
5. Wrist curl
Times- 3 sets (15-20 Reps/Set)
6. Reverse wrist curl
Times- 3 sets (15-20 Reps/Set)
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Conclusion
The exercises for beginners to acquire weight in the gym are listed above. When working out at the gym, remember to eat right. While you’re in the gym, kindly take care of yourself.
Note –You can perform the general exercises mentioned above. However, we recommend you create a suitable gym diet chart and work out with a professional. He will prepare the appropriate strategy based on your requirements, height, weight, etc.
