Workout plan for muscle building ( beginners Part 1)



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Workout plan…………………

TEAM SP

SAHIL UPPAL

DITIETION & TRAINER

WORKOUT PLAN FOR MUSCLE GAINING

DAY 1:

EXERCISE NAME
SETS
REPS

DECLINE BENCH PRESS

4 sets

15,12,10.8-6
INCLINE BENCH PRESS
4 sets
15,12,10.8.6
BENCH PRESS
4 sets
15,12,10.8.6
PEC DEC OR BENCH FLY
4 sets
15,12,10,8
Shrugs
5 sets
15,12,10.8,6
CHEST & TRAPS

Increase the weight by each set i.e. 70, 80, 90,100 pounds��� use heavy weight as possible acc to ur strength. Take 2-3 mins. Rest between each set.

DAY 2

LATS & TRICEPS

EXERCISE NAME
SETS
REPS

BEND OVER

5 set

Reps 15,12,10.8.6
PULL DOWN
4 sets
12,10.8.6
GROUND PULLY OR ROWING
4 sets
12,10.8.6
DEADLIFT LIGHT WGT FOUCUS ON FORM
4 sets
12,10.8.6
PUSH DOWN
4-6 sets
15,12,10,8*3
FRENCH PRESS
4-6 sets
15,12,10.8*3

DAY 3 Rest

DAY 4
LEGS

EXERCISE NAME
SETS
REPS
SQUATS
4 sets
12,10,8,6
LEG PRESS
4 sets
12,10,8,6
LEG EXTENSION
4 sets
15.12.10.8
LEG CURL
3sets
12,10,8
CALF RAISES
5 sets
Max reps

DAY 5
SHOULDER+ BICEPS

EXERCISE NAME
SETS
REPS
FRONT PRESS WITH BARBELL
4 sets
12,10,8,6
LATERAL RAISES(heavy)
4 sets
12,10,8,6
FRONT PLATE RAISES
3 sets
12,10X2
REV-BEND OVER OR PEC DEC
4 sets
12.10X2
BARBELL CURL
4-5 sets
12.10X2
HAMMER CURL
4-5 sets
15.12.10.8.6

DAY 6 or can repeat acc ur comfort level
Day Sunday rest day. …..enjoy

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2 Responses

  1. Brother legs week ch 2 vaar train kar sakde aa …meri legs weak a

  2. mr kpt says:

    Nice video sir plz make video on steroid cycle and there correct dosages

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