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A Workout Routine

The Muscle Building Workout Routine - Build Muscle Mass Fast

https://www.aworkoutroutine.com/the-muscle-building-workout-routine/

Kısaca 4 bölge yapmış. üst vücut a üst vücut b alt vücut a alt vücut b diye.

Ben haftada 3 gün çalışıyorum hafta sonu dinleniyorum.

Upper/Lower Split: 3 Day Version

Week 1

Monday: Upper Body A Workout

Tuesday: off

Wednesday: Lower Body A Workout

Thursday: off

Friday: Upper Body B Workout

Saturday: off

Sunday: off

Week 2

Monday: Lower Body B Workout

Tuesday: off

Wednesday: Upper Body A Workout

Thursday: off

Friday: Lower Body A Workout

Saturday: off

Sunday: off

The Muscle Building Workout Routine: Upper Body A

Bench Press 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Barbell Row 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Incline Dumbbell Press 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Lat Pull-Downs 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Lateral Raises 2 sets of 10-15 reps. 1 minute rest between sets.

Triceps Pushdowns 3 sets of 10-12 reps. 1 minute rest between sets.

Dumbbell Curls 2 sets of 12-15 reps. 1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

Romanian Deadlifts 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Leg Press 3 sets of 10-12 reps. 1-2 minutes rest between sets.

Seated Leg Curls 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Standing Calf Raises 4 sets of 6-8 reps. 1-2 minutes rest between sets.

Abs x sets of 8-15 reps. 1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

Pull-Ups 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Barbell Shoulder Press 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Seated Cable Row 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Dumbbell Bench Press 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Dumbbell Flyes 2 sets of 10-15 reps. 1 minute rest between sets.

Barbell Curls 3 sets of 10-12 reps. 1 minute rest between sets.

Skull Crushers 2 sets of 12-15 reps. 1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

Squats 3 sets of 6-8 reps. 2-3 minutes rest between sets.

Split Squats 3 sets of 8-10 reps. 1-2 minutes rest between sets.

Lying Leg Curls 3 sets of 10-12 reps. 1-2 minutes rest between sets.

Seated Calf Raises 4 sets of 10-15 reps. 1-2 minutes rest between sets.

Abs x sets of 8-15 reps. 1 minute rest between sets.

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