Your Four Week Muscle Plan

 

 

 

 

 

 

 

 

 

A little more muscle goes a long way, especially as you become leaner. That’s why this workout focuses on the big stuff: big muscles, big weights, big calorie burn, big payoff. It all helps you add serious size to your chest, back, legs, and arms, while finishing off the flab that covers your abs. Use this routine for 4 weeks and you’ll be on your way to looking as fit as an action star.

See the below work out details :-

Workout A:
Your 4-Week Muscle Plan

EXERCISE SETS REPS REST DURATION
1A Barbell Deadlift 3 5 2 m N/A s
1B Chinup 3 8 2 m N/A s
2A Barbell Split Squat 3 8 2 m N/A s
2B Single-Arm Dumbbell Shoulder Press 3 8 2 m N/A s
3A Cable Face Pull with External Rotation 3 8 2 m N/A s
3B Barbell Rollout 3 12 2 m N/A s

Workout B:
Your 4-Week Muscle Plan

EXERCISE SETS REPS REST DURATION
1A Barbell Squat 3 6 2 m N/A s
1B Lying Supported Elbows-Out Dumbbell Row 3 6 2 s N/A s
2A Barbell Straight-Leg Deadlift 3 6 2 m N/A s
2B Close-Grip Barbell Bench Press 3 6 2 m N/A s
3A Barbell Curl 3 8 2 m N/A s
3B Swiss-Ball Jackknife 3 8 2 m N/A s
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