Is this plan good for building muscle?
Day 1 upper:
incline bench 3x5
pronated grip lat pulldown: 3 x8-10
dumbbell shoulder press 3x15
inclince dumbell chest fly 3x15
cable row 3x10
tricep pushdown 3x15
inclince dumbbell curl 3x12
Day 2 lower
pendulum squat 3x6
leg press 3x10
dumbbell lunges 3x12
leg extensions 3x12
standing claf raise 4x20
abs keg raises 4x as many as possible
day 3 HIIT
circuit x3 - 30 seconds on then 30 seconds rest
burpees
mountain climbers
high knees
plank jacks
bicycle crunches
Day 4 Push
barbell shoulder press 3x6
inclince dumbbell press 3x8
dumbbell lateral raise 3x12-15
cable chest fly 4x15
french press 3x10
inclince skull crushers 3x10
day 5 pull
pronated barbell row 3x6
supinated grip lat pulldown 3x10
cable pullover 3x12
reverse cable fly 3x15
preacher curl 3x8
dumbell hammer curl 3x12
day 6 legs
dumbbell stiff leg deadlift 3x6
dumbbell bulgarian split squat 3x10
seated leg curl 3x12
hip thrust mahcine 3x20
hip abductor 2x15-20
ab crunch machine 3x15-20
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Results 1 to 4 of 4
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04-19-2024, 09:37 AM #1Registered User
- Join Date: Jan 2022
- Age: 54
- Posts: 4
- Rep Power: 0
Is this a good routine for muscle building
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04-20-2024, 04:14 PM #2always cutting crew
- Join Date: May 2014
- Posts: 3,802
- Rep Power: 4351
Why all of the incline presses?
RIP Kobe :(
Colts-Bulls-Kobe-Stl Cards
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04-23-2024, 10:16 AM #3
Read the Starting Strength book. Do that.
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04-23-2024, 12:10 PM #4The Grammar Nazi
- Join Date: Jun 2005
- Location: New Jersey
- Posts: 4,061
- Rep Power: 8827
Anyone can gain muscle on almost any program.
What's the diet like? How's your sleep?--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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