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Showing posts with label muscle definition. Show all posts
Showing posts with label muscle definition. Show all posts

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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Tuesday, July 14, 2020

Weight Training Tips For Muscle Definition

If you intend to look lean and defined, it is time for you to change the workout. 


So here are some tips on your weight training to slice up your body. Try this workout for six weeks along with a high protein-low carb diet.

Tip#1. Pick up the pace!


This is not the time when you are trying to set your personal bests in each lift. So, longer rest periods are not as important than they might have been at other points in your training cycle. 45-60 second rest periods are the ticket here.











Tip#2. Pick up the reps!


When you consider that your calories are going to be down a bit and you are going to be doing more cardio, for safety and common sense, up your reps a bit-12-20 for this period.
You don't want to risk injury and upping the reps means less weight and less risk, but not less intensity.










Tip#3. Use some higher intensity techniques in your training!


Maybe some supersets or drop sets would be in order, again keeping in mind that you want to keep the reps up.




Questions? Leave a comment.

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