Start To Fitness | Men’s Advanced Muscle Building #1

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Men’s Advanced Muscle Building #1

Monday Tuesday Wednesday Thursday Friday Saturday

Chest/Back

Barbell Bench Press (flat)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Flys

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Lat Pull Downs (Wide Grip)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Press Incline

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Dumbbell Rows

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Close Grip Barbell Rows

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Barbell Bench Press (Decline)

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Seated Wide Grip Row

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Tricep Dips

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Pushups

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Abs

Russian Twists

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Hanging Leg Raise

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Windshield Wipers

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Oblique Dumbbell Crunch 2

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Shoulders

Men's Advanced Muscle Building #1

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Shrugs

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Bent over reverse fly

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Lateral Raise

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Dumbbell Front Raise

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Barbell Shoulder Shrugs

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Plate Shoulder Shrugs

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Legs

Barbell Squats (rear)

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Straight Leg Deadlifts

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Calf Raises (standing)

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Barbell Squats (Front)

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Lunges

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Calf Raises (seated)

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Abs

Russian Twists

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Hanging Leg Raise

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Windshield Wipers

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Oblique Dumbbell Crunch 2

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Bis/Tris

Wide Grip Cable Curls

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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Tricep Pushdowns Triangle Bar

Set 1 : 15 reps
Set 2 : 12 reps
Set 3 : 12 reps
Set 4 : 12 reps

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One Arm Cable Curl

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Rope Pushdowns

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Close Grip Preacher Curl

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Cable Kickbacks

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Dumbell Curl Incline

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Rope Extension Overhead With Flare

Set 1 : 12 reps
Set 2 : 12 reps
Set 3 : 12 reps

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Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball