Week3: Add one set to both exercises in superset one for days 1 to 3. Week 4: Add one set to both exercises in superset one for days 1 to 3. Week 5: Follow week one's rep and set protocol for 12thweek: eight sets of a 90-second sprint followed by a 55-second jog. 12 Week Body Transformation Plan: Follow the butt kicks into this comprehensive "12 Week Body Transformation Workout Plan PDF". Consistently add the exercise into the routine as the, free PDF suggests, to aid in muscle building, particularly in the Inthis workout program, you’ll train 22 out of 30 days. The rest of the days will be recovery days. Here’s the outline of the 30-Day mass building workout plan to gain muscle. Day 1 – Chest, Triceps, and calves. Day 2 – Quadriceps and Core. Day 3 – Rest. Day 4 – Back, Biceps, and Forearms. Day 5 – Shoulder, Hamstrings, and Glutes. EXPERTWorkout Guide: The 90 Day Transformation Plan to Transform Your Life SWFAS Team Bodybuilding EDITOR'S Guide: Do you desire naturally formulated Consume1g of protein per lb of body weight. The exact amount of daily protein for optimal muscle gain is hotly debated. But the figure generally lies around 2.2g of protein per kg of body weight (or 1g per lb of body weight). So for example, a 140lb/63kg skinny guy needs to eat around 140g of protein every day to get muscular. Day4 . CARDIO. 45 to 60 minutes at a conversational pace; Day 5 . PRIMARY EXERCISE 9. Sets: 3 to 6; Reps: 4, using a weight you can lift 6 times; Rest: 2 to 3 minutes between sets; CIRCUIT 5 How Set an adjustable bench to around 45 degrees or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells, arms at full reach (A Thisfat shredding, muscle transformation plan will give you all the tools you need to carve out a great physique in as little as 3 months. Back in the day you had rippling abs, vascular arms and a barrel-like chest. Or it might have been the athletic shape and sexy curves that brought you those second glances. HisSurprising 30 Day Body TransformationThe 90-Day Challenge Program: Lost All His Muscle, So I Tried To Get It Back In 30 Tenseyour abs as you roll forward, extending your arms. Try to get your torso as close to the floor as possible (B). Roll back in and repeat. Breathe in as you extend, and exhale as you roll in NhGkE.