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Comprehensive Muscle Building Plan

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bharathiaswin21
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2 views6 pages

Comprehensive Muscle Building Plan

Uploaded by

bharathiaswin21
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

MUSCLE BUILDING PROGRAM

DAY 1
CHEST & TRICEPS
CHEST :
WORKOUT SETS REPS

INCLINE BB PRESS 3 8 – 15

FLAT DB PRESS 3 8 – 15

INCLINE DB FLYES 3 8 – 15

CABLE CROSS OVERS 3 15 - 20

TRICEPS :
WORKOUT SETS REPS

TRICEP PUSHDOWN 3 15 – 20

TRICEP KICKBACK 3 15 – 20

FRENCH PRESS 3 FAILURE

ABS :
WORKOUT SETS REPS

AB CRUNCHES 3 15 – 20

HANGING LEG EISES 3 15 -20

PLANK 3 FAILURE

DAY 2
BACK & BICEPS
BACK :

WORKOUT SETS REPS

DEAD LIFTS 3 5–8

LAT PULLDOWN 3 8 – 15

CHEST SUPPORTED ROWING 3 8 – 15

UNDERHAND BB ROWING 3 7 - 10

BICEPS :

WORKOUT SETS REPS

BARBELL CURLS 3 15 – 20

SEATED DUMBELL CURL 3 15 – 20

CHIN UPS 3 FAILURE

DAY 3
LEGS & SHOULDERS
LEGS :

WORKOUT SETS REPS

SQUATS 4 5 – 10

LEG PRESS 3 12 – 15

SUMO SQUAT (dumbbell) 3 12 – 15

LEG EXTENSION 3 15 – 20

HAMSTRING CURLS 3 FAILURE

SHOULDERS :

WORKOUT SETS REPS

MILITARY PRESS 3 10 – 12

LATERAL RAISES 3 15 - 20

REAR DELT FLES 3 15 – 20

SHRUGS 3 8 - 10

THINGS TO BE CONSIDERED
1. PROPER FORM
2. REST AND RECOVERY
3. PROPER NUTRITION (next video)
4. HYDRATION
5. CONSISTENCY
6. PROGRESSIVE OVERLOAD
7. OPITIMIZE HORMONES

GET JACKED !
JOIN THE BIGGEST COMMUNITY OF
DISCIPLINED MEN !

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