My INSTAGRAM :
👑 KEEP GROWING MY BROTHERS👑 – FREE WORKOUT PLAN FOR YOU 👇
Day 1 – Back & Biceps ||
Deadlift 3 10
One Arm Dumbbell Row 3 10-12
Wide Grip Pull Up or Lat Pull Down 3 10-12
Barbell Bent Row 3 10-12
Seated Cable Row or Machine Row 3 10-12
EZ Bar Preacher Curl 4 10-12
Concentration Curl 4 10-12
Seated Dumbbell Curl 4 10-12
Day 2 – Chest & Triceps ||
Bench Press 3 10-12
Incline Dumbbell Bench Press 3 10-12
Push Ups 3 15
Dumbell Fly 3 12-15
Pull Over 3 12-15
EZ Bar Skullcrusher 4 12-13
Two Arm Seated Dumbbell 4 12-13
Cable Tricep Extension 4 12-13
Day 3 – Quads, Hamstrings, and Calves ||
Squat 3 15
Leg Press 3 15-20
Dumbbell Lunge 3 8-12
Leg Extension 3 15-20
Stiff Leg Deadlift 3 8-12
Leg Curl 3 12-15
Standing Calf Raise 3 failure
Seated Calf Raise 3 failure
Day 4 – Shoulders – Abs – Forearms
Seated Barbell Press 3 10-12
Seated Arnold Press 3 10-12
Dumbbell Lateral Raise 3 12-15
Smith Press 3 10-12
Upright Row 3 10-12
Dumbbell Shrug 3 10-12
Barbell Wrist Curl 3 12-15
Barbell Static Hold 5 Failure
Ab Crunches – 3 Failure
Leg Raises 3 Failure
Side Raises 3 Failure
Hi Everyone, I have made this video on WORKOUT SPLIT for Fast Muscle Growth | Best workout Split for Bodybuilding
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