Effective Workout for Muscle and Weight

workout programme in a month

Effective Workout program


Making faster is something everyone wants.if you couldn’t 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


Monday workout



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)


Tuesday workout



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)


Wednesday workout




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


Thursday workout




Leg Press 6×10-12

Dumbell Lunges 4×10-12

Leg extension 4×10-12

Leg Curl 4×10-12


Friday workout




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




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3 thoughts on “Effective Workout for Muscle and Weight

  1. Youre so cool! I dont suppose Ive read anything like this before. So nice to find any person with some authentic thoughts on this subject. realy thanks for beginning this up. this web site is something that is wanted on the internet, somebody with a bit of originality. helpful job for bringing something new to the web!

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