Top 7 exercises which help you to gain muscles,when starting gym after a duration.

Top 7 exercises which help you to gain muscles,when starting gym after a duration.
Many of us do workout,but unable to do it regularly or skip workout because of many excuses.
Here i am discussing about how to gain muscle fast when you are practicing workout after a long duration.
First of all you have to stick to your protein diet and repeat these exercises regularly atleast 10 to 15 days after starting your gym again.These all exercises are super muscle gaining & pump up excercises.
1. Close Grip Chin Ups
   
2. Flat Dumbbell Chest Press
3. Seated Dumbbell Shoulder Press
   
4. Incline Bicep Curls
5. Squat
6. Deadlifts
7. Standing Calve Raises
   You can take pre workout meals as oatmeal,egg white,soya beans etc.Post workout meals must be starting with protein shakes & bars.
   You can also add 6 bananas,250 gm of potatoes,500 gm of chicken and 16 to 18 egg in your overall day diet.Minimum of 4 egg yolks are must in the process of gaining muscles.