Sunday, 24 March 2019

MUSCLE GAIN WORKOUT PLAN

   ALL EXERCISE PERFORM AFTER 10-15 MIN WARMUP
MUSCLE GAIN WORKOUT PLAN


MONDAY-  BACK 


01. EXERCISE-  LAT PULLDOWN 8-10 REPS HEAVY 4 SETS

02.EXERCISE-   REVERSE GRIP LAT PULLDOWN 8-10 REPS HEAVY 4 SETS

03.EXERCISE- CLOSE GRIP LAT PULLDOWN 8-10 REPS HEAVY 4 SETS

04.EXERCISE - PULLUPS 4 SETS OF 12-15 REPS

 
 TUESDAY- CHEST 


  01. EXERCISE- INCLINE BARBELL CHEST PRESS  8-10 HEAVY REPS OF 4 SETS

  02.EXERCISE- FLAT BECH BARBELL CHEST PRESS 8-10  HEAVY REPS OF 4 SETS

   03.EXERCISE- DICKLINE BARBELL CHEST PRESS 8-10 HEAVY  REPS OF 4 SETS


 WEDNESDAY- BICEPS

   01.  EXERCISE-  BARBELL CURLS 8-10 REPS OF 4 SETS HEAVY WITH PROPER FORM

   02. EXERCISE- HAMMER CURLS 8-10 REPS OF 4 SETS HEAVY WITH PROPER FORM
 
   03. EXERCISE-  INCLINE DUMBBELL CURLS 8-10 REPS 3 SETS HEAVY WITH PROPER FORM
 
   04. EXERCISE-CLOSE GRIP EZ BARBELL CURLS 8-10 REPS OF 3 SETS  HEAVY WITH PROPER FORM


 THURSDAY- SHOULDERS+ABS 

 01.EXERCISE- DUMBELL SHOULDER PRESS 8-10 REPS OF 4 SETS HEAVY

 02.EXERCISE- DUMBELL SHOULDER RAISES 8-10 REPS OF 4 SETS HEAVY PROPER FORM

 03.EXERCISE- DUMBELL FLYS 8-10 REPS OF 4 SETS HEAVY PROPER FORM

4. HANGING LEG RAISES 15-20 REPS OF 4 SETS WITH PROPER FORM


FRIDAY- TRICEPS

01.EXERCISE- SKULL CRUSHER HEAVY 10-12  REPS 4 SETS WITH CORRECT FORM

02.EXERCISE- OVERHEAD DUMBELL EXTENTION 8-10 REPS  4SETS HEAVY  CORRECT FORM

03.EXERCISE- TRICEP PUSHDOWN 10-12 REPS HEAVY 4SETS CORRECT FORM

04.EXERCISE- DUMBELL KICKBACK 10-12 REPS HEAVY 4 SETS CORRECT FORM


SATURDAY- LEGS

 01.EXERCISE- BARBELL SQUATS 10-12 REPS HEAVY 4 SETS

 02.EXERCISE- LUNGES 10-12 REPS  4 SETS

 03.EXERCISE- MACHINE LEG PRESSES HEAVY 8-10 REPS OF 4 SETS

 04.EXERCISE- CALF RAISES 15-20 REPS OF 4 SETS

               CHECKOUT MUSCLE GAIN DIET PLAN- CLICK


                                                    THE END



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