Scribd Logo
Upload

Welcome to Scribd!

  • 293 views

    7 Workouts For Guys Who Want To Build Muscle 1

    Uploaded by

    Gokula Krishnan
    This document provides 7 full-body workout routines for skinny guys to build muscle. It begins with an introduction from the author about his own experience gaining muscle as a formerly skinny guy. Each workout is comprised of 6-8 exercises targeting the major muscle groups, with 3 sets of 8 reps for each exercise. The workouts are designed to be done 3 times per week on alternating days. The conclusion encourages feedback and provides links to join the author's newsletter and social media for additional fitness tips and support.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    7 Workouts For Guys Who Want To Build Muscle 1

    Uploaded by

    Gokula Krishnan
    293 views10 pages
    This document provides 7 full-body workout routines for skinny guys to build muscle. It begins with an introduction from the author about his own experience gaining muscle as a formerly skinny guy. Each workout is comprised of 6-8 exercises targeting the major muscle groups, with 3 sets of 8 reps for each exercise. The workouts are designed to be done 3 times per week on alternating days. The conclusion encourages feedback and provides links to join the author's newsletter and social media for additional fitness tips and support.

    Original Title

    7-WORKOUTS-FOR-GUYS-WHO-WANT-TO-BUILD-MUSCLE-1

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides 7 full-body workout routines for skinny guys to build muscle. It begins with an introduction from the author about his own experience gaining muscle as a formerly skinny guy. Each workout is comprised of 6-8 exercises targeting the major muscle groups, with 3 sets of 8 reps for each exercise. The workouts are designed to be done 3 times per week on alternating days. The conclusion encourages feedback and provides links to join the author's newsletter and social media for additional fitness tips and support.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    293 views10 pages

    7 Workouts For Guys Who Want To Build Muscle 1

    Uploaded by

    Gokula Krishnan
    This document provides 7 full-body workout routines for skinny guys to build muscle. It begins with an introduction from the author about his own experience gaining muscle as a formerly skinny guy. Each workout is comprised of 6-8 exercises targeting the major muscle groups, with 3 sets of 8 reps for each exercise. The workouts are designed to be done 3 times per week on alternating days. The conclusion encourages feedback and provides links to join the author's newsletter and social media for additional fitness tips and support.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    7 Workouts For Skinny Guys Who Want To Build Muscle

    Contents
    Introduction ............................................................................................................................................... 3

    Full Body Workout (Beginners) ............................................................................................................. 5

    How to use these workouts: .....................................................................................................................................5

    Example Week: ...............................................................................................................................................................5

    Workout 1: Full Body Workout .................................................................................................................................6

    Workout 2: Full Body Workout ................................................................................................................................6

    Workout 3: Full Body Workout ................................................................................................................................6

    Workout 4: Full Body Workout ................................................................................................................................7

    Workout 5: Full Body Workout ................................................................................................................................7

    Workout 6: Full Body Workout ................................................................................................................................7

    Workout 7: Full Body Workout ................................................................................................................................8

    Conclusion .................................................................................................................................................. 9

    Need more help? ..................................................................................................................................... 10

    2
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Introduction
    Hey!
    Thank you so much for downloading my Free E-Book guide,
    I am guessing you want to build more muscle, lose more fat and gain more
    confidence!
    Chances are you are a skinny guy looking to put on some size.
    Well I know these workouts will do that for you!
    Truth is, I know what it’s like to be skinny too...
    My name is William Tseng and I am an Online Fitness Coach who is helping men all
    over the world to achieve their physique goals and gain more confidence.
    It was just 7 years ago that I hated looking at myself in the mirror. I use to hate seeing
    my reflection when I walked past it. I had a long fringe, a skinny body and 0
    confidence in myself. I use to feel like I couldn’t be seen in a T-shirt because I felt so
    skinny. I use to get so depressed every time I saw my arms in the mirror and couldn’t
    fit into my shirts. I use to feel weak, passive and intimidated as I walked past people
    especially other men.
    When I made a decision not to accept that as my reality for the rest of my life that all
    changed. 7 years later I’m starting to like looking at myself in the mirror now. I’m
    starting to really enjoy my reflection. I can walk around in a T Shirt comfortably
    without having to worry about my small arms. Not only that, people actually admire
    my physique and gives me looks. Men get out of my way on the footpath. Women
    check me out and smile at me, and sometimes even blush when I talk to them. I never
    even thought this would be possible. It all seems so effortless now.
    7 years ago when I was skinny no girls looked at me. No girl would ever want to date
    me. No girl would ever blush if I talked to her. Now girls smile at me just because I
    have built a physique. My dating chances have definitely risen by tenfold because I
    now have confidence. Because I’m now in control. Because I built some hard earned
    muscle. And people respect that.

    3
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Although this E-Book won’t take you from A to Z I hope it becomes the first step for
    you to become the man you always wanted to be. I sincerely hope you take action on
    it and get the results you always wanted!
    William Tseng
    Founder and Head Coach - The Skinny Survivor
    www.theskinnysurvivor.com

    4
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Full Body Workout (Beginners)


    Number of weekly sessions: 3 days
    Training Days: Monday, Wednesday, Friday
    Routine Duration: 3 to 6 months
    Sets Per Exercise: 3 Sets
    Rest Between Sets: 1-2 mins
    Maximum Reps: Means as many reps as possible

    How to use these workouts:


    Perform 3 full body workouts on Monday, Wednesday and Friday.
    There are 7 workouts to pick from. You can switch between any of these 7 workouts.

    Example Week:
    Monday: Workout 1
    Tuesday: Rest
    Wednesday: Workout 3
    Thursday: Rest
    Friday: Workout 5
    Saturday: Rest
    Sunday: Rest

    5
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Workout 1: Full Body Workout


    Flat Barbell Bench Press: 3 sets of 8
    Bent Over Barbell Rows: 3 sets of 8
    Standing Overhead Barbell Press: 3 sets of 8
    Barbell Curl: 3 sets of 8
    Barbell Back Squat: 3 sets of 8
    Ab Crunches: 3 sets of maximum reps

    Workout 2: Full Body Workout


    Incline Barbell Bench Press: 3 sets of 8
    Seated Cable Rows: 3 sets of 8
    Standing Dumbbell Shoulder Press: 3 sets of 8
    Alternating Dumbbell Curl: 3 sets of 8
    Leg Press: 3 sets of 8
    Russian Twists with Medicine Ball: 3 sets of 30 seconds

    Workout 3: Full Body Workout


    Flat Dumbbell Press: 3 sets of 8
    Lat Pulldown: 3 sets of 8
    Arnold Dumbbell Press: 3 sets of 8
    Cable Curl: 3 sets of 8
    Dumbbell Lunges: 3 sets of 8
    Plank: 3 sets of 30 seconds

    6
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Workout 4: Full Body Workout


    Incline Dumbbell Press: 3 sets of 8
    Pull-ups: 3 sets of 8
    Side Lateral Raises: 3 sets of 8
    Close Grip Bench Press: 3 sets of 8
    Barbell Lunges: 3 sets of 8
    V Sit Crunch: 3 sets of maximum reps

    Workout 5: Full Body Workout


    Machine Chest Press: 3 sets of 8
    Bent Over Two Dumbbell Row: 3 sets of 8
    Front Plate Raises: 3 sets of 8
    Skull-crushers: 3 sets of 8
    Barbell Back Squat: 3 sets of 8
    Leg Raises: 3 sets of maximum reps

    Workout 6: Full Body Workout


    Pushups: 3 sets of maximum reps
    Close Grip Lat Pulldown: 3 sets of 8
    Seated Dumbbell Shoulder Press: 3 sets of 8
    Tricep Pushdowns: 3 sets of 8
    Hack Squats: 3 sets of 8
    Decline Bench Crunch: 3 sets of maximum reps

    7
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Workout 7: Full Body Workout


    Dips: 3 sets of 8
    Standing T Bar Row: 3 sets of 8
    Seated Bent Over Rear Delt Raise: 3 sets of 8
    Bench Dips: 3 sets of 8
    Leg Press: 3 sets of 8
    Heel Touches: 3 sets of maximum reps

    8
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Conclusion

    I hope this eBook has helped you on your Personal journey to build
    an aesthetic and appealing physique. I would love your feedback,
    please feel free to email me on [email protected] for any
    questions or feedback.

    Founder and Head Coach - The Skinny Survivor


    www.theskinnysurvivor.com

    9
    7 Workouts For Skinny Guys Who Want To Build Muscle

    Need more help?


    Join my Free Weekly Newsletter to receive exclusive email content with insights
    around nutrition, exercise, mindset and lifestyle hacks.

    Follow my Instagram for free daily fitness content, advice and motivation!

    https://www.instagram.com/theskinnysurvivor/

    Get access to my Exclusive Fitness Groups for free fitness content:


    http://bit.ly/theskinnysurvivor

    10

    You might also like