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

Basic Chest Workout

Basic chest exercise movements for muscle mass and strength.

BENCH PRESS WITH SMITH MACHINE

Either a regular bench or a solo bench with a Smith Machine is good for working on your chest. It's just that adding variety and different types of exercises is a good thing. It keeps monotony away and it's a surprise to the muscles worked. Dumbbell presses are also another alternative. 

4 sets of 12 to 15 repetitions. 

INCLINE BENCH WITH SMITH MACHINE 

Like I said before, a regular incline bench station or a solo bench inclined and using a Smith machine are good. 

4 sets of 12-15 reps

INCLINE DUMBBELL PRESS

Ok so incline dumbbell presses after incline barbell presses for me are good cause I like to emphasize a lot on the upper chest. It's either the dumbbell press move or the dumbbell fly move. 

3 sets of 10-12 repetitions

PEC FLYE MACHINE

On this one, make sure the seat is adjusted accordingly with your height. For example, I'm 6'2", so I'm going to lower the seat in order for my arms to be aligned with my shoulders, but in my case I keep it just a little lower than my shoulders because of an injury due to an accident. In other cases, keep your arms aligned with your shoulders. Squeeze the pecs. Perform controlled movements. 

3 sets of 12-15 repetitions

CABLE CROSSOVER MACHINE

The final touch. Make sure to contract the muscle at the end of the movement. Bring it up slow and controlled. 

3 sets of 12-15 repetitions
You can add weight and reduce the reps to the 8-10 range for mass and strength. If you want more definition go for the higher rep range. 12-15 is good. Get that muscle failure. 
You're welcome.
Till next time,

https://linktr.ee/RamboBodyFitness