"" RAMBO BODY FITNESS: Two Month Workout Plan For Muscle Growth

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Thursday, March 11, 2021

Two Month Workout Plan For Muscle Growth

Here's a basic workout routine for muscle growth and strength development. It's a 4 day on one off split.







 Day 1

Stretching and warm-up exercises first


Chest


Bench Press

4x12-15




Incline Bench Press

4x12-15




Dumbbell Flyes

4x12-15




Cable Crossover

3x12-15





Biceps


Barbell Curls or Ez Bar Curls

4x12-15



Preacher Curls

4x12-15




Alternate Dumbbell Curls

4x12-15



Concentration Curls

3x12-15




Forearms


Reverse Curls

4×12-15




Wrist curls

4x12-15





Day 2

Stretching and warm-up exercises first


Legs


Leg Extensions

4×12-15




Squats

4x12-15




Leg Press

4x12-15




Hack Squats

3x12-15





Hamstrings


Leg Curls

4x12-15




Stiff Deadlifts

4x12-15




Calves


Standing Calf Raise

4x12-15




Seated Calf Raise

4×12-15





Day 3

Stretching and warm-up exercises first


Shoulders


Military Press

4×12-15




Dumbbell Lateral Raises

4x12-15



Dumbbell Front Raises

4x12-15




Rear Delt Machine

4x12-15




Traps

Barbell Shrugs

4x12-15





Triceps


Diamond Pushups 

3x12-15





Tricep Extensions 

4x12-15




Close Grip Bench Press 

4x12-15




Dumbbell French Press

4x12-15





Day 4

Stretching and warm-up exercises first


Back


Pull Ups

4x10-12




Close Grip Pull Downs

4x10-12




Barbell Rows

4x12-15




Dumbbell Rows

4x10-12




Deadlifts

4x12-15




Abs every other day


Cable Crunches

4x20-30






Leg or Knee Raises

4x20-30






Exercise Ball Crunches

4x20-30



Try to switch it around once in a while. For example, instead of barbell chest presses, do dumbbell chest presses, or shoulder barbell presses for dumbbell shoulder presses, and so on. 

Feel free to leave a comment or send an email if any doubts or questions. 


Till next time, 


https://linktr.ee/RamboBodyFitness

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