The Ultimate Workout Plan For Skinny Guys

Day 1
1- Chinups

Complete 2 sets of 10 to 12 reps each.

2- Dumbbell Bench Press

Complete 3 sets of 12, 10, 8 reps.

3- Cable crossover

Complete 3 sets of 15, 12, 10 reps.

4- Dumbbell Single Arm Row

Complete 3 sets of 12, 10, 8 reps.

5- Barbell Deadlift

Complete 2 sets of 12, 10 reps.

6- Decline Bench Press

Complete 3 sets of 12, 10, 8 reps each.

Day 2
1- Pullups/ Chinups

Complete 2 sets of 10 to 15 reps.

2- Seated Biceps Curl

Complete 3 sets of 15, 12, 10 reps.

3- Rear Delt Fly

Complete 3 sets of 15, 12, 10 reps.

4- Tricep Dips

Complete 2 sets of 15, 12 reps.

5- Skullcrusher

Complete 3 sets of 12, 10, 8 reps.

6- Overhead Shoulder Press

Complete 3 sets of 15, 12, 10 reps.

Day 3
1- Pushups

Complete 2 sets of 20, 15 rep.

2- Barbell Bench Press

Complete 3 sets of 12, 10, 8 reps.

3- Barbell Bent Overhand Grip Row

Complete 3 sets of 12, 10, 8 reps.

4- Dumbbell Arm Row

Complete 3 sets of 12, 10, 10 reps.

5- Inverted Row

Complete 3 sets of 15, 12, 10 reps.

6- Pec Dec Flye

Complete 3 sets of 15, 12, 10 reps.

Day 4
1- Front Squat

Complete 3 sets of 12, 10, 8 reps.

2- Single-Leg Hip Thrust

Complete 2 sets of 10 to 15 reps each.

3- Lunges

Complete 3 sets of 10 to 15 reps each.

4- Plank

Remain in the plank pose for 30 to 60 seconds.

5- Crunches

Complete 3 sets of 15, 12, 10 reps.

6- Leg Extension

Complete 2 sets of 15, 12 reps each.

Diets & Nutrition for muscle gain

Protein

Here is the list of the best foods and supplements that will complete protein
needs in your body.

• Meat(Chicken/Fish)- There is around 30g of protein in 113g of chicken.

• Eggs- One egg contains 5 to 6 grams of protein.
• Legumes- It contains 8 to 10 grams of protein per 145 grams.
• Peanut Butter- One tablespoon of peanut butter contains 6 to 8 grams
of protein.
 • Whey protein- One scoop of whey protein contains 25 to 35 grams of
protein.
• Chickpeas- 12 grams of chickpeas contains 2.4 grams of protein.
• Cheese and dairy products- Dairy products contain at least 8 to 10
grams of protein.

Carbohydrates

• Rice- 150 grams of rice contains approx 45 grams of carbs.

• Oats- 200 gram of oats contains 27 to 30 grams of carbs.
• Sweet Potatoes- 130 grams of sweet potatoes contains 27 grams of
carbs.
• Whole Wheat Pasta- 100 grams of pasta contains 37 grams of carbs.
• Mass Gainer- One scoop of mass gainer contains 70 to 75 grams of
carbs.
• Banana- One medium banana contains 25 to 27 grams of carbs.
• Yogurt- One container of yogurt contains 6 to 10 grams of
carbohydrates.

Vegetables such as broccoli, spinach, etc are also rich in carbohydrates.

Fats

• Avocado- 21 grams of fat per 140 grams.

• Almonds- Each almond contains 3 to 4 grams of fat.
• Walnuts- 80 grams of walnuts contain 52 grams of fat.
• Olive oil- One tablespoon contains 14 to 15 grams of fat.
• Peanut butter- One tablespoon contains 10 to 15 grams of fat.
• Whole milk- It contains saturated fat (5 to 6 grams).