- 1 hour workout to gain more muscle
- A full-body routine with chest, back and arm exercises…
- This is the best time of day for strength training according to science
- How many days per week should I train according to my goals? Learn to gain muscle with common sense
45 minutes is more than enough for a good workout, But if you’re looking for a more complete routine, with more exercise and muscle, then this one-hour workout is perfect. A full body workout for chest, back, arms, shoulders, legs and torso, we tell you the sequence, repetitions and intervals to respect. We’re looking for hypertrophy, so remember to carry loads of kilograms, looking for muscle failure and a maximum of 8 repetitions, although it will depend on each exercise.
1 hour workout to gain muscle
Follow the order of muscle groups and exercises while doing it 1 hour of exercise to gain muscle.
Starting with a chest kick is a fitness and bodybuilding classic.
- Barbell Bench Press: 4 sets of 6-8 reps (Bench Press: Learn how to put your hands on the bar)
- Dumbbell bench press – 3 sets of 8 reps
- Chest Roll Crossover: 3 sets of 8 reps
Half a minute of rest between the series and two minutes between exercises to relax the muscles a little.
We chose just one exercise and that was the high pulley triceps extensions. 4 sets of 8 repetitions and a half-minute rest between round and round.
3 exercises to tighten the back muscles during this exercise for an hour.
- Gironde Rowing: 4 sets of 6 reps
- Single-arm dumbbell row: 3 sets of 8 reps, first with one arm and then with the other
- Pull-ups: for muscle failure (how to perform your first pull-ups in three easy steps)
45 seconds of rest between series and sequence and three minutes between rehearsal and rehearsal.
One exercise too and we chose the Z-bar or biceps straights. 4 sets of 8 to 10 repetitions, with 45 seconds remaining between series and series.
Two exercises to finish this one-hour workout to gain muscle.
- Bar Squat: 3 sets of 6 repetitions. (How to do squats well and what types there are)
- Leg press: 4 sets of 8 to 10 times.
Rest 45 seconds between rounds, and two minutes between finishing the squat and starting the push-up.
- Military Shoulder Press: 4 sets of 8 reps.
- Lateral deltoid raises: 3 sets of 10 repetitions.
Rest for half a minute between the series and sequence and one minute before moving on to the next exercise.
For abs, you can also gain muscle in just an hour. How? With the combined action of the belly plate and the wheel. Half a minute of plank followed by 10 repetitions with the wheel. 5 series in all. (How to use the abdominal wheel to distinguish the abdominal muscles).
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