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 Tricep Workout

 

Basic Tricep Workout

Here's a basic workout routine for triceps to add muscle, strength, and definition. 

🔸️Tricep Cable Extension 

4 sets 12-15 repetitions

🔸️Close Grip Bench Press

4 sets 12-15 repetitions

🔸️Cable Rope Tricep Extensions

4 sets 12-15 repetitions

Cable Tricep Extension

Make sure you do both concentric and eccentric movements (the negative and the positive). Bring it up to a 90 degree angle, press and squeeze.

Close Grip Bench Press

Grab the bar shoulder width. Lower the bar towards the center of your chest without bouncing it off your chest and bring it back up locking your elbows.

Cable Rope Tricep Extensions 

Same thing. Bring it up to a 90 degree angle and squeeze at the bottom. And try to like separate the arms at the bottom. Do both negative and positive movements.

Perform 1 to 2 warm up sets on your first exercise.  Don't count them as working sets.

You're very welcome👊🏻

https://linktr.ee/RamboBodyFitness

Biceps and Forearms Workout: Mass,Strength, Definition

BICEPS AND FOREARMS WORKOUT

 

🔸️Cable Curls 3x12

🔸️Preacher Curls 3x12

🔸️Alternate Dumbbell Curls 3x12

🔸️Concentration Curls 3x12

🔸️Wrist Curls 3x12-15

🔸️Reverse Curls 3x12

You're very welcome👊🏻

Cable Curls

These are good for either a warm up exercise or a finishing exercise. In this case we'll warm up. 

 

Next there's the Preacher Curls. Good for the inner bicep. Not too heavy, not too light. Of course if you can handle the weight and get in a good solid 10 to 12 reps then bring it on.

This one is my favorite. Alternate Dumbbell Curls. It's an excellent movement for developing size and strength. 

As a finishing touch, the Concentration Dumbell Curl. Add peak to your biceps with this movement. Paused repetitions are best and you don't have to go heavy on the weight. Remember, your biceps muscles are already fatigued from the first exercises. This movement is to add detail to the bicep.

Definitely work on your forearms even if you already feel like you have worked them due to the biceps workout. Some people don't work on their forearms and it's a huge mistake. 

Not only you'll look good with a complete arm development, but you'll also avoid injury from lack of forearm development. 

So hopefully this will be of benefit for lots of you out there.  Remember to switch it around sometimes. Start with dumbell curls and end with cable curls. Also, switch exercises like barbell curls, incline dumbbell curls, biceps machine curls, and so on.

And...yes...you're very welcome. 

Till next time.