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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.



    Sizce iyi mi böyle bir program yoksa şu hareket yerine şunu yapmalısın dediğiniz var mı?








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