7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:...
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2 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?
3 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
4 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 4
5 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
6 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 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
8 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
9 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 me on info@willtsengfit.com for any questions or feedback. Founder and Head Coach - The Skinny Survivor 9
10 Need more help? Join my Free Weekly Newsletter to receive exclusive content with insights around nutrition, exercise, mindset and lifestyle hacks. Follow my Instagram for free daily fitness content, advice and motivation! Get access to my Exclusive Fitness Groups for free fitness content: 10
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