Full body advanced workout to gain muscle

This routine is design to gain as much muscle mass as possible. If you haven't done a full body workout before, i suggest you take it easy the first week. After that you should gradually increase the weight . It's a 3 day per week workout. Most people will workout Monday, Wednesday, Friday and  rest Tuesday and Thursday. But it can be any three non consecutive days.( click on the exercise to see an explanatory video)

Day 1:

• Barbell Squats 5×8: Do 5 sets of 8 reps gradually increasing the weight. In your last rep you have to give it all!


• Inclined Bech Press 4×10: Do 4 sets of 10 reps gradually increasing the weight. Last rep should be really difficult.


• Deadlift sumo style 4×8: do 4 sets of 8 reps. Progressively increase the weight


• Overhead dumbbell press (dont sit down, you have to be on your feet)  5×10: Do 5 sets of 10 reps gradually increasing the weight.


• Superset:
  Barbell Curls  5×10 and  Skull Crushers: 5×10: Do 5 sets of 10 reps gradually increasing the weight for each exercise, you have to do both exercises without any rest in between. Keep your rest time short between sets      (45-60 sec).


• Bicycle crunches   5×20
  Do 5 sets of 20 reps and keep your rest as short as possible between sets.

Day 2:

• Front Squats 5×8: gradually increase the weight.


• Dumbbell bech press  4×10: Do 4 sets of 10 reps gradually increasing the weight. Last rep should be really difficult.


• Wide grip Pull-ups 4 x max: using just your bodyweight, do 4sets of the max number of reps you can do.


• Superset:
  Dumbbell Curl  4×10 and Lying down Dumbbell tricep extension 4×10: Do 4 sets of 10 reps gradually increasing the weight for each exercise, you have to do both exercises without any rest in between. Keep your rest time short between sets (45-60 sec).


• Bicycle crunches   5×20
  Do 5 sets of 20 reps and keep your rest as short as possible between sets.

Day 3:

• Lunges  4 x 10: Use the same weight for all sets. Before starting do a warmup with just your bodyweight.


• Dumbbell Inclined bech press  4 x 10: Do 4 sets of 10 reps gradually increasing the weight. Last rep should be really difficult.


• DeadLift 4 x 8: Do 4 sets of 8 reps and progressively increase the weight. Try to lift as heavy as possible on your last rep.


• Seated Military Press 5 x 10: Do 5 sets of 10 reps progressively increase the weight, try to lift as heavy as possible on your last rep.


• Superset:
  Inclined dumbbell Curl  5 x 12 and Tricep pushdown 5 x 12: Do 5 sets of 12 reps gradually increasing the weight for each exercise, you have to do both exercises without any rest in between. Keep your rest time short between sets (45-60 sec).


• Bicycle crunches   5×20: Do 5 sets of 20 reps and keep your rest as short as possible between sets.( if you can't do bicycle crunches replace them with an exercise of your choice)