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,
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