Content
1. Introduction
2. How does Gym Help to Increase Weight?
3. List of Weight Gaining Exercises at Gym
4. Conclusion
5. FAQ
1. Introduction
There are a lot of people who want to increase their weight. With the help of proper gym exercises and weight gaining diet, it becomes easy to gain in a good way.
Gym and Diet make a perfect body and looks healthy as well. That’s why we have provided gym exercises for beginners which they can do in the gym.
2. How does Gym helps to increase weight?
First of all, you need a proper gym diet to increase your weight. Now, coming to the point, By going gym daily, it will help your body to burn bad fat.
Moreover, the gym makes your body parts more effective such as the digestive system. So, it overall helps you to digest your food better which helps a person to increase weight.
Read More: Get a Proper Gym Diet Chart to Gain Weight (No Supplements)
3. Weight Gaining Exercises: 6-Day Gym Workout Schedule:
Now, we are going to share a list of Weight Gaining Exercises at Gym. You need to do the exercises every day except Sunday. You can take an off on Sunday.
a) For Monday
Biceps- On Monday, you need to do the exercises related to biceps-only which we have shared below.
1. Barbell Curl
Times- 4 sets and every time do the 8-10 repetitions.
Instructions:
1. Stand up Straight with chest out
2. The Next step is to Squeeze the Bar with both hands.
3. Now, Start Curling Up towards your chest and Slightly Out. Increase weight according to you to prevent any injury.
4. You need to do it 8-10 times in every set.
5. After 1 set, take some rest and then do it 3 times more with rest (Total- 4 sets).
6. Make Sure to engage your biceps.
2. Zigzag rod 4
Times- 4 sets and every time do the 8-10 repetitions.
Instructions:
Stand straight with your feet shoulder-width apart. Hold a ZigZag bar in an underhand grip with your arms extended and then curl the bar up towards your chest.
3. Hammer Curl
Times- 4 sets and every time do the 8-10 repetitions.
Instructions:
1. Hold a pair of dumbbells in your hands with your palms facing toward your body.
2. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
3. Pause for a second at the top of the lift, squeeze your biceps, and then lower the weights slowly.
4. Preacher Curl
Times- 4 sets and every time do the 8-10 repetitions.
Instructions:
1. Sit on the preacher bench and adjust the height and make the chest out so your armpits are just touching the top of the sloped section.
2. Grab the weight using an underhand grip with your extended arms and your upper arms resting on the bench.
3. Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical.
b) For Tuesday
Chest
1. Pushups or knee pushups– Times- 3 sets (Max Reps)
Instructions: Just do pushups for a warmup of your Body. Do it 3 times and every time try to do it as much as you can.
2. Flat bench press
Times- 4 sets (8-10 Reps/Set)
Instructions:
- Position your shoulder width apart, and flat on the floor.
- Lie back on the bench with your eyes directly under the barbell rod.
- Place your hands on the barbell with an overhand grip, roughly 1.5 times shoulder-width apart.
- Raise your chest and pinch your shoulder blades back together.
- Your head and shoulders should be touching the bench, and there will be a small space between your lower back and the bench.
- Now, Start Doing this exercise.
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. Back pulley
Times- 4 sets (8-10 Reps/Set)
3. Ground pulley
Times- 4 sets (8-10 Reps/Set)
4. Dumble row
Times- 4 sets (8-10 Reps/Set)
d) For Thursday
Triceps
1. Triceps cable extension
Times- 4 sets (8-10 Reps/Set)
2. Overhead Dumble
Times- 4 sets (8-10 Reps/Set)
3. Reverse Extension
Times- 4 sets (8-10 Reps/Set)
4. Rope extension
Times- 4 sets (8-10 Reps/Set)
e) For Friday
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)
f) For Saturday
Legs + Forearm
1. Leg press
Times- 4 sets (8-10 Reps/Set)
2. Leg extension
Times- 4 sets (8-10 Reps/Set)
3. Leg curl
Times- 4 sets (8-10 Reps/Set)
4. Calf Raise
Times- 4 sets (15-20 Reps/Set)
1. Wrist curl (Forearms)
Times- 3 sets (15-20 Reps/Set)
2. Reverse wrist curl
Times- 3 sets (15-20 Reps/Set)
4. Conclusion
Above are the gym exercises for beginners to gain weight. Don’t forget to take a proper diet at the gym. Please do care of yourself while at the gym.
Note- These above exercises are just general exercises which you can do. However, we do recommend you make a proper gym diet chart & exercise from an expert. He will make the proper plan according to your need, height, weight, etc.