Hello again community, in the previous chapter we have illustrated how to set up a whole program dedicated to fat loss, today we will set up a program that has as its sole goal the build up of muscle mass.

Let's start!

---

photo source

---

TRAINING PROGRAM:

Training session subdivision: A - B

Training split:

• Monday: A
• Tuesday: B
• Wednesday: rest
• Thursday: A
• Friday: B
• Saturday: rest
• Sunday: rest

Workout A

Chest

• Bench press 5 series of 5 repetitions
• Cable crosses with dumbbells 2 series of 10 repetitions

Back

• weighted pullups 5 series of 5 ripetitions
• Barbell row 5 series of 8 repetitions

Shoulders

• Military press 6 series of 5 repetitions
• Lateral raises 5 series of 10 repetitions

Workout B

Quadriceps

• Squat 5 series of 5 repetitions
• Leg extension 3 series of 12/15 repetitions

Hams/femoral

• Stiff leg deadlift 5 sets of 8/10 reps
• Leg press with feet moved up 3 series of 10/12 reps

Biceps

• weighted pullups with reverse hands 6 sets of 10-12 reps

Triceps:

• Dips 6 series of 10/12 reps

FOOD RECOMMENDATIONS AND INTEGRATION

• (quantity based on your caloric intake) *

Breakfast:

• Eggwhites or powdered proteins
• Oats or cereal or fruit
• Multivitamin
• Omega 3
• Creatine

Snack:

• Chicken breast or turkey
• Bread or whole grains
• Vegetables

Lunch, before workout:

• Sliced ​​chicken or turkey
• Wholemeal bread or fruit

Dinner after workout:

• Protein powder
• Banana or potatoes or rice
• Creatine

Before going to sleep:

• Slim gray milk or fat free greek yogurt or lean cheese
• Fruit with high fiber content
• Omega 3

---

Now you have everything you need to increase your muscle mass this winter, no more excuses! Hope you did help. GOOD LUCK!

---

---