SkiMaskDuets’

Full
Body
Training
Routine
 DISCLAIMER
Thank you for downloading this guide from SkiMaskDuets. Here are some

important things for you to know:

The author of this book, SkiMaskDuets, is not a medical professional, personal

trainer, or registered dietician. This guide provides information related to diet

and exercise. The contents are intended for your personal use and for

informational purposes only.

Nothing contained in this book should be considered medical advice. You

should always consult with a professional before any diet or fitness-related

plan, especially if you are pregnant, have any pre-existing health conditions,

or are not healthy enough to start a plan.

You are responsible for monitoring your own health and fitness. SkiMaskDuets

is not responsible for any injuries or adverse health effects caused by your diet

or training.
 Table of Contents
Cover 1

Disclaimer 2

TOC 3

Preface 4

Routine 5-7

How Intense to Train 8-9

Calorie Intake While Gaining Muscle 10-11

Sleep Requirements 12-13

General Questions 14
 Preface
What’s up! This is your boy SkiMaskDuets and I’m excited to bring you this full

body training routine! In this document I’ll be giving you the 3 day routine

(Monday/Wednesday/Friday), as well as explaining why I think full body

3x/week is solid for muscle growth, how to progressively overload to ensure

maximum muscle and strength gains, calorie intake guidelines while running

this program, and some extra info as well that I’m confident will help you in

your quest to put on more muscle mass!

Without further ado, let’s get right into it!

 Routine
Here is the routine you will be running. I have it split into

Monday/Wednesday/Friday but the specific days of the week do not matter as

long as you give yourself 1 day in between workouts and complete all 3 within a

7 day period. Here it is:

Full Body 1

Exercise Rest Time Sets Reps Muscle(s)

Trained

Flat Bench 90 seconds 3 10 Chest, Triceps,

Press Front Delts

Barbell Squat 2 minutes 3 10 Quads, Glutes

Bent-Over Row 90 seconds 3 10 Mid Back, Rear

Delts, Lats,
Biceps

Dumbbell Side 60 seconds 3 12 Side Delts

Raises

Barbell Bicep 60 seconds 3 12 Biceps

Curls

Tricep Rope 60 seconds 3 12 Triceps

Pulldown

Rest Day
 Full Body 2

Exercise Rest Time Sets Reps Muscle(s)

Trained

Incline Dumbbell 90 seconds 3 10 Upper Chest,

Press Triceps, Front
Delts

Romanian 90 seconds 3 10 Glutes,

Deadlift Hamstrings

Lat Pulldown 90 seconds 3 10 Lats, Mid Back,

Biceps

Seated 90 seconds 3 12 Front Delts,

Dumbbell Upper Chest,
Shoulder Press Triceps

Incline Dumbbell 60 seconds 3 12 Biceps

Curl

Seated Tricep 60 seconds 3 12 Triceps

Overhead
Extension

Rest Day
 Full Body 3

Exercise Rest Time Sets Reps Muscle(s)

Trained

Cable Chest 90 seconds 3 10 Chest

Crossovers

Leg Press 2 minutes 3 10 Quads, Glutes,

Hamstrings

Seated Cable 90 seconds 3 10 Lats, Mid Back,

Row Biceps

Standing 90 seconds 3 10 Front Delts,

Overhead Press Upper Chest,
Triceps, Core

Dumbbell 60 seconds 3 12 Biceps,

Hammer Curl Brachialis

Lying Down 60 seconds 3 12 Triceps

Skull Crushers

Rest Day
 How Intense to Train
This section is going to explain how hard you need to be training in order to

actually make muscle gains. If you look at the routine, you’ll notice each set

has a specific number of reps. Let’s use 12 for this example. If a set has 12 reps

total, you should not be completing the 12 reps easily. If you are able to do 12

reps with ease and little difficulty, you need to increase the weight you are

using or slow down your reps to make it harder. You should be able to do 8-10

reps with moderate difficulty, and by the 12th rep you should either be at

failure or 1-2 reps away from failure. Failure means you physically cannot do

any more reps in that set. This is how you must be training in order to push

your muscle to new heights and allow for muscle growth.

Eventually, you may get to a point where a weight that used to be difficult is

now easy and you are hitting the 10-12 reps with no problem. When that

happens (usually after a few weeks/a month of training), you need to increase the

weight you are using in order to continuously push the body. The weight

increase should not be a huge jump. Depending on the exercise the increase in

weight is usually between 2.5 pounds to 10 pounds. You want to increase it just

enough to where you are barely reaching the required number of reps or even
 falling short by 1 rep (which is okay because eventually your body will grow and

you will be able to reach the required rep range). This is progressive overloading.

You don’t need to worry about 1 rep maxes or anything like that. Focus on

increasing the weight you can do for 10-12 reps and that will ensure you make

insane muscle gains.

 Calorie Intake While Gaining Muscle
For this section I hope you have at least a basic understanding of calories and

how they work. If not, watch this video first:

https://www.youtube.com/watch?v=0up1_osQIwk

You want to make sure you are eating at least maintenance calories. Unless

you are a beginner or someone who has not worked out in a long time, it is

almost impossible to lose fat and gain muscle at the same time. If you ARE a

beginner, I would eat in a 300-400 calorie deficit. You will be able to build

muscle and lose fat simultaneously.

If you are not a beginner, I recommend eating at maintenance calories or up to

a 200 calorie surplus. This will ensure you can make sufficient strength and

muscle gains without gaining excess fat. You want to make sure you can see the

muscle you are gaining, and if you gain too much fat you won’t be able to (lol).

If you cannot count calories or don’t want to, then here’s how I would do this:

Eat the same amount of food that you are currently eating, or eat as you

feel hungry. However, don’t stuff your face full of food and force feed yourself.

If you do this, you will most likely gain more fat than muscle. If you are
someone who is naturally very skinny/has a fast metabolism/struggles to gain

weight, then read this next part:

You are the exception. You are going to have to force yourself to

eat more times during the day and eat bigger meals. It’s not going to be easy

but for your body type it’s what you need to do in order to put some size on. If

you are not gaining weight/growing in muscle size over several months,

unfortunately you aren’t eating enough. Either move less (do less cardio, don’t

walk as much during the day, etc.) or eat more.

 Sleep Requirements
I mention sleep in literally almost all of my informative material that I create

because honestly it’s one of the most important factors in fitness no matter

what your goal is. Whether you want to get stronger, get bigger, lose fat, get

shredded, etc. it doesn’t matter because sleep is going to help you get there as

efficiently as possible.

How much sleep do you need? Since you are trying to build muscle your body

needs time to recover. After all, we don’t build muscle when we work out. We

tear it down. The muscle growth happens outside of the gym, especially during

sleep. If you don’t sleep enough, you will feel weaker, have terrible workouts,

not be able to consistently implement progressive overloading, probably have

some setbacks, and worst of all recover much slower. When your recovery is

slower you will build muscle at slower rates and also be more sore throughout

the week.

Ideally aim for 8-10 hours of sleep per night. The harder you workout, the

easier this will be because you will literally get tired earlier in the evening and

WANT to sleep early.

If you get 6-7 hours or less it’s going to severely impact your ability to put on

muscle. That’s why there is literally a meme for powerlifters that basically says

all they do is lift heavy, eat food, and sleep all day LOL. That’s because you need

to. When you want your central nervous system to recover and respond well so

that you can get bigger and stronger, you MUST give it adequate time to

recover. Otherwise, pay the price with your energy levels kekw.
 General Questions
1. How Long should I rest between sets?

Rest on average 90 seconds between sets.

2. What happens if I miss a day?

You can do 2 back to back days if you want to, but I say don’t worry about it just

continue the program as scheduled. Also really try to not miss days. The more

common it becomes the less gains you will make.

3. Should I do cardio as well?

It’s always good to do cardio to keep yourself healthy. However, since the

goal is to build muscle, I wouldn’t go over 15-30 minutes of cardio per

day, especially if you genetically have difficulty with putting on weight.

4. Should I stretch?

Yes. Always stretch before lifting weights or exercising in order to

prevent injury and maintain muscle flexibility.

5. How long should I follow this routine?

I recommend doing this routine for at least 12 weeks in order to see

noticeable progress.