Here’s a sample

weightlifting routine
for you to gain
muscle:
Monday (upper
body)
Flat bench press –
3 x 6 reps
 And rowing
movement
(dumbbell, barbell,
cable) – 3 x 6 reps
Dumbbell military
press – 2 x 12 reps
Chin ups – 2 x 10
reps
Tricep extension
(with rope or
dumbbell) – 1 x 15
reps
Dumbbell curl (with
dumbbell or barbell)
– 1 x 15 reps
Wednesday (lower
body)
Front squat – 3 x 5
reps
Romanian deadlift –
3 x 6 reps
Leg press – 2 x 12
reps
Seated calf raise –
2 x 12 reps
Standing calf raise
– 2 x 12 reps
Friday (upper
body)
Same as Monday
but replace flat
bench press with
incline press.
Completely
optional (fat
burning
conditioning
circuit)
I’ve also added a
simple fat burning
and conditioning
circuit to the Scott
Adkins workout
above. This
iscompletely
optional and I
probably don’t even
recommend it if
you’re a complete
beginner to
workingout. You
can do this circuit
after each of the
workouts
above.Perform the
circuit 2-3x with 30
seconds of rest
between each
circuit
Burpees – 12 reps
Dumbbell swing –
20 reps
Mountain climbers
– 45 seconds
Close grip push ups
– as many as
possible in 30
seconds
Scott Adkins
Diet
How many
calories should I
eat to gain
muscle?
To minimize fat
gains, use the
following:On
workout days, eat
500 calories over
your maintenance:
15 * (your
bodyweight in
pounds) + 500
On rest days, eat
about 200 calories
below maintenance:
15 * (your
bodyweight in
pounds) – 200