Workout Routines

Transformation Tuesday: Gaining 35 pounds of dense muscle mass

Personal trainer and wellness expert Dale Parducci recounts his seven-year journey.

Dale Parducci
Courtesy Image
Courtesy Image
Duration 45-60
Exercises 5-8
Equipment Yes

The life of a hardgainer is hours upon hours in the gym putting in the work with little to almost nothing to show for it. They never get enough credit. Dale Parducci could be considered a hardgainer, but once he found what worked for him, specifically his diet, the gains began to pile on. Parducci's start with the weights was at 17; now, seven years later, he's 35 lbs bigger and thicker with an energizing passion for the fitness industry.

In this week’s Men’s Fitness Transformation Tuesday video interview, Parducci stresses the importance of finding the right diet, how to blast through a fitness plateau, plus what's to come in his MuscleAndFitness.com program, The 30-Day Push, Pump & Stretch. (Stay tuned for more on the release of Parducci's program.)

Follow @DParducci on Instagram

Have you lost a ton of weight, or gained piles of muscle? Follow and DM Mike Simone on Instagram at @Mike_Simone.

Day 1 Chest and triceps

Exercise 1.

Dumbbell Hex Press You'll need: Dumbbells How to
How to Do a Dumbbell Hex Press thumbnail
4 sets
8 reps
-- rest

Exercise 2.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
8 reps
-- rest

Exercise 3A.

Landmine Press You'll need: Barbell How to
Landmine Press  thumbnail
3 sets
12 reps
-- rest

Exercise 3B.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
12 reps
-- rest
Perform this exercise using a pronated grip.

Exercise 4.

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
4 sets
20 reps
-- rest

Exercise 5.

Incline Dumbbell Skull Crusher You'll need: Bench How to
Incline Dumbbell Skull Crusher thumbnail
4 sets
10-12 reps
-- rest

Exercise 6.

Weighted rope crunch You'll need: Rope Attachment How to
Weighted rope crunch thumbnail
4 sets
12 reps
-- rest

Day 2 Back and biceps

Exercise 1.

Single-Arm Pushdown You'll need: Cable Machine How to
Single-Arm Pushdown thumbnail
4 sets
8-10 reps
-- rest
Perform this exercise using a supinated grip.

Exercise 2A.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
10 reps
-- rest

Exercise 2B.

Chest-Supported Row How to
Chest-Supported Row thumbnail
4 sets
10 reps
-- rest
Perform this exercise on an incline.

Exercise 3.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
3 sets
12 reps
-- rest
Perform this exercise holding a pair of dumbbells.

Exercise 4.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
10 reps
-- rest
Hold a short pause at the top of each rep.

Exercise 5.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
8-10 reps
-- rest

Exercise 6.

Overhead Curl You'll need: Elastic Band How to
Side Curl thumbnail
3 sets
10-12 reps
-- rest

Exercise 7.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
4 sets
12 reps
-- rest

Day 3 Legs and abs

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
3 sets
8 reps
-- rest
Perform this exercise slowly and explosively.

Exercise 2A.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
3 sets
8-10 reps
-- rest
Perform this exercise using a pair of dumbbells.

Exercise 2B.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
8 reps
-- rest

Exercise 3.

Stiff-leg Deadlift
exercise image placeholder
3 sets
10 reps
-- rest
Between each set, stretch each quad for 30 seconds.

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
10-12 reps
-- rest

Day 4 Shoulders, traps, and abs

Exercise 1.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
8 reps
-- rest

Exercise 2A.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
4 sets
20 reps
-- rest

Exercise 2B.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
4 sets
10 reps
-- rest

Exercise 3.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
12 reps
-- rest

Exercise 4.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
4 sets
12 reps
-- rest

Exercise 5.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
6 sets
10-12 reps
-- rest
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