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

 

 

 

 

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