Muscle Growth Workout
Workout for Muscle Growth
Schedule
|
SUNDAY |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
|
Workout #2 |
|
Workout #3 |
|
|
Workout #1 |
|
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
|
EXERCISE |
Set #1 |
Set #2 |
Set #3 |
Set #4 |
|
Barbell Deadlift – 6-10 Reps |
|
|
|
|
|
Chin-ups – 6-10 Reps |
|
|
|
|
|
Hammer Strength Seated Row – 6-10 Reps |
|
|
|
|
|
Dips – 6-10 Reps |
|
|
|
|
|
Smith Close-grip Bench Press – 6-10 Reps |
|
|
|
|
|
Barbell Curl – 6-10 Reps |
|
|
|
|
|
Dumbell Hammer Curl – 6-10 Reps |
|
|
|
|
Workout #2
|
EXERCISE |
Set #1 |
Set #2 |
Set #3 |
Set #4 |
|
Barbell Squat – 6-10 Reps |
|
|
|
|
|
Dumbell Lunge – 6-10 Reps |
|
|
|
|
|
Leg Extension – 6-10 Reps |
|
|
|
|
|
Stiff-legged Deadlift – 6-10 Reps |
|
|
|
|
|
Leg Curl – 6-10 Reps |
|
|
|
|
|
Ab Crunch – 15-25 Reps |
|
|
|
|
|
Oblique Crunch – 15-25 Reps |
|
|
|
|
Workout #3
|
EXERCISE |
Set #1 |
Set #2 |
Set #3 |
Set #4 |
|
Dumbell Bench Press – 6-10 Reps |
|
|
|
|
|
Incline Dumbell Fly – 6-10 Reps |
|
|
|
|
|
Hammer Strength Wide-Chest Press – 6-10 Reps |
|
|
|
|
|
Dumbell Overhead Press – 6-10 Reps |
|
|
|
|
|
Barbell Upright Row – 6-10 Reps |
|
|
|
|
|
Seated Calve Raise – 8-12 Reps |
|
|
|
|
|
Seated Tibilais Raise – 8-12 Reps |
|
|
|
|
