So my stats are 195 ish centimetres and around 70 kgs, so im extremely lean and I have been my entire life. Doing this 3 day plan for around 3 months, but ive been seeing a solid amount of progress without my eating intake changing so much and have gained around 5 kg.
(pull day)
lat pulldowns (kg): 40, 50 for 8, 55 for 6 trying to without stopping
chest supported seated row (kg): 110, 130 for 8, 150 for 6 going all the way back into the back.
chest supported t bar row (kg): 7.5, 8.75 for 8, 10 for 6
dumbell shrugs (kgs): 13.5, 15 for 8, 16 for 6
dumbells curls (kgs): 10.5 x2, 13 for 8, 15 for 6 or untill failure.
ab crunch machine (kg): 45, 50 for 8, 55 for 6
try not to stop again
(pull day)
lat pulldowns (kg): 40, 50 for 8, 55 for 6 trying to without stoppingp
chest supported seated row (kg): 110, 130 for 8, 150 for 6 going all the way back into the back.
chest supported t bar row (kg): 7.5, 8.75 for 8, 10 for 6
dumbell shrugs (kgs): 13.5, 15 for 8, 16 for 6
dumbells curls (kgs): 10.5 x2, 13 for 8, 15 for 6 or untill failure.
ab crunch machine (kg): 45, 50 for 8, 55 for 6
try not to stop again
(leg day)
leg press (kg): 127, 135, 145, next
could try heavier but doing this for now, 8 reps.
lying leg curl (kg): 70, 90 for 8, 110 for 6
on the last do 8 if that’s the max you can do.
leg extension (lbs): 120, 135 for 8, 150 for 6
for 8 hold the handles for stability.
sled laps (kg): 30
3 laps of 30
calf raises (kg): 15, 20, 25
7 is the height that u can see.
It’s a program I got from my gym, but ive decided to lower the reps and do heavier. If anyone’s got any easy ways for skinny people to gain weight like some good shakes let me know also thanks.
(pull day)
lat pulldowns (kg): 40, 50 for 8, 55 for 6 trying to without stopping
chest supported seated row (kg): 110, 130 for 8, 150 for 6 going all the way back into the back.
chest supported t bar row (kg): 7.5, 8.75 for 8, 10 for 6
dumbell shrugs (kgs): 13.5, 15 for 8, 16 for 6
dumbells curls (kgs): 10.5 x2, 13 for 8, 15 for 6 or untill failure.
ab crunch machine (kg): 45, 50 for 8, 55 for 6
try not to stop again
(pull day)
lat pulldowns (kg): 40, 50 for 8, 55 for 6 trying to without stoppingp
chest supported seated row (kg): 110, 130 for 8, 150 for 6 going all the way back into the back.
chest supported t bar row (kg): 7.5, 8.75 for 8, 10 for 6
dumbell shrugs (kgs): 13.5, 15 for 8, 16 for 6
dumbells curls (kgs): 10.5 x2, 13 for 8, 15 for 6 or untill failure.
ab crunch machine (kg): 45, 50 for 8, 55 for 6
try not to stop again
(leg day)
leg press (kg): 127, 135, 145, next
could try heavier but doing this for now, 8 reps.
lying leg curl (kg): 70, 90 for 8, 110 for 6
on the last do 8 if that’s the max you can do.
leg extension (lbs): 120, 135 for 8, 150 for 6
for 8 hold the handles for stability.
sled laps (kg): 30
3 laps of 30
calf raises (kg): 15, 20, 25
7 is the height that u can see.
It’s a program I got from my gym, but ive decided to lower the reps and do heavier. If anyone’s got any easy ways for skinny people to gain weight like some good shakes let me know also thanks.
