12 weeks build up muscles plan workout

Day 1

Chest press incline  with hurtle 3/12

Chest  press decline with hurtle 3/12

Fly chest with machine 3/15

Triceps with machine 3/12

Triceps with  pushdown with cable 3/12

Bench dip triceps 3/15

Oblique crunch 3/ as many as you can

Plank  3 times for 40 sec

Plank side 3 times each side for 40 sec

Crunch 3/as many as you can

 

 

 

Day 2:

 

Shoulder press sit 3/12

Shoulder machine sit 3/12

Shoulder side lateral 3/10

Biceps with hurter curl  3/10

Biceps with dumbbell sit one by one 3/12

Biceps with cable stand 3/12

Plank  3 times for 40 sec

Plank side 3 times each side for 40 sec

Crunch 3/as many as you can

 

 

 

Day 3

Bent over barbell row 3/12

Wide grip lat pull-down 3/12

Close grip lat pull down front 3/12

Leg press 3/15

Leg extension 3/15

Lunges 3/5 meter

 

Plank  3 times for 40 sec

Plank side 3 times each side for 40 sec

Crunch 3/as many as you can

 

 

 

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