Effective Workout for Muscle and Weight
Effective Workout program
Making muscle faster is something everyone wants.if you couldn’t gain muscle with many effective workout programs this article is for you. However, you need to be disciplined and challenged to achieve this.
Gain muscle and Doing muscle building is a dream for almost every man but if only you do build your muscle regularly, attention your nutrition, sleeping regularly, you can succeed in achieving your dreams.
We edited a wonderful workout program for you. Thanks to this program you will started to gain muscle more but you must do this program with correct form and weight. This effective workout program is for 1 month.
How to muscle
In fact, we all have a certain muscle mass. But the fact that these muscles are visible is related to the fat ratios in our bodies to a great extent. The lower the fat ratio, the more pronounced the muscles are.
In fact, we all have a ‘six pack’. Unfortunately, it is necessary to give an answer also to the question of ” the oil transforms into the chassis ” which became my legend …
It will not be easier, only you will be stronger.
Let’s see the Workout program
Bench Press (4×12)
İncline Press (4×12)
Cable Fly or Machine Fly (3×10-12)
Z Barbell Curl (4×10-12)
Seated İncline Alternative Dumbbell Curl (3×10-12)
Hammer Curl (3×10-12)
Concentrate Curl (3×12) (last set is max)
Seated barbell military press (4×10-12)
Smith machine shrug (4×10-12)
Dumbbell shrug (4×10-12)
Dumbbell side lateral rises (5×10-12) (light weight correct form)
Face pull (4×12)
one-dumbell rowing 4×10-12
lat pulldown front (çeneye çekiş) 4×10-12
cable rowing 4×10-12
straight arm pulldown 4×10-12
Close-Grip Barbell Bench Press (tutuş omuz hizasında) 4×10-12
triceps rope pushdown 4×10-12
Leg Press 6×10-12
Dumbell Lunges 4×10-12
Leg extension 4×10-12
Leg Curl 4×10-12
Triceps Pushdown 3×10-12
EZ bar Triceps Extension 4×10-12
Rope Pushdown 3×10-12
Dumbbell curl 3×10-12
Z barbell curl close-grip (narrow) 4x-10-12
Barbell Drag curl 4×10-12
Cable crunch 4xMAX
Decline reverse crunch 3xMAX
Back extension 3xMAX