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

Outdoor Cardio. Have Fun!

I know for a fact that lots of people get bored doing cardio on a treadmill or a stairmaster at the gym, and especially at home.

At least a gym is more populated and most of them usually have plasma screens right in front of the cardio section.

However, it is so neat to ride a bike in the mountains, which is in fact, a great way to get rid of fat and also to get away from it all.






Running on a beach is also a good way to burn off calories.

Now, I know that for some of you, it is not that easy to get away from it all, with work and kids, and you might have to squeeze in your cardio workout at the gym, or at home, because of lack of time for a separate outdoor session.

Nevertheless, try to make an effort and change your routine schedule. You don't have to always do the same workout, change is good for your mental health, you fight the now and then boredom that sometimes overcomes us all, and you can have a nice time with your family or friends and have a workout at the same time. It's also good to have quality time with the ones you love.

Ride a bike, or go jogging at the beach or near your neighborhood. Have a basketball game with your friends or kids. Basketball burns major calories! Just take the time to appreciate family and friends, change your cardio workout once in a while and have fun. Working out is fun! If you don't see it that way, then you'll have a problem on the long run, probably you won't see the results that you want, and you'll end up quitting. We're here to help. Send me an e-mail or post a comment.