Muscle Gain Protocol Exercise Tutorials
EXERCISES
Back: Exercise 1 – Yate’s Bent Over Row (EZ bar)
Reps
7 reps goal
Cadence
2/3
Back: Exercise 2 – Medium Grip Supinated Lat Pulldown (Cable)
NB! Reverse the Grip
Reps
7 reps goal
Cadence
2/3
Legs: Exercise 1 – Squat (Barbell or Smith Machine)
Reps
10 reps goal
Cadence
4/4
Legs: Exercise 2 – Leg Press (Machine)
Reps
10 reps goal
Cadence
2/3
Legs: Exercise 3 – Leg Curl (Machine)
Reps
10 reps goal
Cadence
4/4 or 5/5
Legs: Exercise 4 – Kettlebell Swing
Reps
50 reps
Cadence
–
Legs: Exercise 5 – Calf Raise (on a Horizontal Leg Press Machine)
NB! Preferreably on a Horizontal Machine
Reps
10 reps goal
Cadence
4/4 or 5/5
Chest: Exercise 1 – Slight Incline Bench Press (Barbell)
Put the Bench to a 15 degree Incline
Reps
7 reps goal
Cadence
2/3
Chest/Triceps: Exercise 2 – Weighted Dips
Reps
7 reps goal
Cadence
2/3
Shoulders: Exercise 1 – Overhead Press (Barbell)
Reps
7 reps goal
Cadence
2/3
Shoulders: Exercise 2 – Lateral Raise (Dumbbell)
Reps
10 reps goal
Cadence
4/4
Biceps: Exercise 1 – Drag Curl (Barbell)
Reps
7 reps goal
Cadence
4/4 or 5/5
ABS
Abs: Exercise 1 – Myotatic Crunch (Bosu Ball)
(Made famous by Tim Ferriss)
Reps
10
Abs: Exercise 2 – Decline Reverse Crunch (Bodyweight)
Reps
10
Abs: Exercise 3 – TVA Muscle Squeese (Bodyweight)
Reps
10 reps
Abs: Exercise 4 – Front & Side Plank (Bodyweight)
Reps
10 reps