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how to gain 20 pounds of muscle

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Posted by Mr. Blue


I am 140lbs right now. My goal is to reach 160lbs. I have just started working out. So I wanted to know if this is correct or not. Thanks.

My workout plan is

Monday: Chest ( Machine Bench Press, Pec Dec Fly, Dumbbell Fly) After this I do push-ups. Legs ( Just Sit-ups)

Tuesday: Shoulders ( Military Press (Front & back, Shoulder Shrugs, Dumbbell Shoulder Press) Abs ( Crunches, Ab Crunch Machine, Leg Raise)

Wednesday: Lats (Wide Grip Lat Pulldowns (Front and Back), Two Arm Dumbbell Rows)

Thursday: Biceps and Triceps ( Dumbbell Curls, Concentration Curls, Zottman Curls) (Bench Dips, French Curls (with dumbbells), Tricep kickbacks, tricep extension)

Friday: Chest

Saturday: Shoulders

Sunday: Rest

I don't know if the workout plan is good or not. So before I do anything wrong I wanted to take the advice of the experienced guys out here.

I am a pure vegetarian. So my diet is

Breakfast: 500ml protein shake (without fat), 6 slices of bread with TOFU ( Soya paneer with honey in between)

Lunch: Spirulina juice with Veg Sandwich ( I am in office this time)

Dinner: Unleavened Flatbread with vegetable or pulses

I don't have a good gym near my house so I have to exercise in my apartment gym which doesn't have barbell weights hence almost no exercise of Squats. Please tell me the workouts that can be done with dumbbells easily instead of barbells.

Thanks a lot.

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