Bulking _ BEST WORKOUT PLAN TO BUILD MUSCLE _ #gymworkoutplan

Diya Sultan ADV

Full Week Workout Plan --------------------------------------------- Monday          -     CHEST & TRICEP Tuesday.         -     BACK & BICEP Wednesday    -     REST Thursday        -     SHOULDERS & ABS Friday.             -     LEGS & FOREARM Saturday         -     REST Sunday            -     REST  MONDAY  - CHEST WORKOUT ---------------------------------------- 1) BARBELL BENCH PRESS 2) INCLINE DUMBBELL PRESS 3) PEC DECK FLY MACHINE 4) LOW CABLE CHEST FLY 5) INCLINE PUSHUPS 6) STRAIGHT BAR TRICEP PUSH DOWN 7) DUMBBELL OVERHEAD TRICEP EXTENSION 8) SKULL CRUSHERS   TUESDAY - BACK AND BICEP ---------------------------------------------------- 1) LAT PULL DOWN 2) ONE ARM DUMBBELL ROW 3) DUMBBELL PULLOVER 4) REVERSE GRIP CABLE ROW 5) ROMANIAN DEADLIFT 6) BARBELL CURLS 7) INCLINE DUMBBELL CURL 8) PREACHER HAMMER CURL   WEDNESDAY - REST --------------------------------------------------------  THURSDAY - SHOULDERS AND ABS ---------------------------------------------------------------- 1) SMITH MACHINE SHOULDER PRESS 2) SEATED DUMBBELL LATER RAISE 3) SEATED FRONT RAISE 4) FACE PULLS 5) BARBELL SHRUGS (WIDE GRIP) 6) DECLINE CRUNCHES 7) HANGING LEG RAISES 8) BARBELL TWIST   FRIDAY - LEGS AND FOREARM ---------------------------------------------------------------------- 1) SMITH MACHINE SQUAT 2) LEG PRESS 3) LEG EXTENSION 4) STIFF LEG DEADLIFT 5) SMITH MACHINE CALF RAISE 6) REVERSE WRIST CURL 7) BEHIND THE BACK BARBELL WRIST CURL  SATURDAY - REST SUNDAY - REST How this content was made Altered or synthetic content Sound or visuals were significantly edited or digitally generated. Learn more

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00:00bulking full week gym workout plan for muscle gain general guidelines before we start

00:09it is a four-day workout split take three days off every week perform five minutes of warm-up

00:14before workout in between sets take one to two minutes rest do five minutes of stretching after

00:21workout increase weight with each set rep range will be as per rep range chart rep range for all

00:28exercises during first set will be 12 to 15 second set 8 to 11 third set will be a drop set first

00:37perform five to seven reps then immediately drop the weight by 20 to 30 percent and try to perform

00:43another three to five reps as the rep range decreases you need to increase the weight with each set

00:50day one monday chest and triceps first exercise barbell bench press

00:58perform three sets and increase weight with each set last set will be a drop set rep range will be

01:04as per rep range chart second exercise incline dumbbell press perform three sets and increase

01:13weight with each set last set will be a drop set rep range will be as per rep range chart

01:18Third exercise, Peck Deck Fly Machine. Perform 3 sets and increase weight with each set.

01:27Last set will be a drop set. Rep range will be as per rep range chart.

01:33Fourth exercise, Below Cable Chest Fly. Perform 3 sets and increase weight with each set.

01:39Last set will be a drop set. Rep range will be as per rep range chart.

01:44Fourth exercise, Incline Push Ups. Perform 3 sets of as many reps as you possibly can.

01:54Sixth exercise, Straight Bar Tricep Push Down. Perform 3 sets and increase weight with each set.

02:01Last set will be a drop set. Rep range will be as per rep range chart.

02:07Seventh exercise, Dumbbell Overhead Triceps Extension. Perform 3 sets and increase weight

02:13with each set. Last set will be a drop set. Rep range will be as per rep range chart.

02:20Eighth exercise, Skull Crushers with Easy Bar. Perform 3 sets and increase weight with each set.

02:28Last set will be a drop set. Rep range will be as per rep range chart.

02:34Day 2, Tuesday, Back and Biceps.

02:37First exercise, Medium Grip Lat Pull Down. Perform 3 sets and increase weight with each set.

02:45Last set will be a drop set. Rep range will be as per rep range chart.

02:51Second exercise, One Arm Dumbbell Row. Perform 3 sets on both sides and increase weight with each set.

02:59Last set will be a drop set. Rep range will be as per rep range chart.

03:04Third exercise, Dumbbell Pull Over. Perform 3 sets and increase weight with each set.

03:11Last set will be a drop set. Rep range will be as per rep range chart.

03:17Fourth exercise, Reverse Grip Cable Row. Perform 3 sets and increase weight with each set.

03:24Last set will be a drop set. Rep range will be as per rep range chart.

03:28Fourth exercise, Incline Dumbbell Curl. Perform 3 sets and increase weight with each set.

03:36Last set will be a drop set. Rep range will be as per rep range chart.

03:42Sixth exercise, Barbell Curl. Perform 3 sets and increase weight with each set.

03:48Last set will be a drop set. Rep range will be as per rep range chart.

03:52Eighth exercise, Breach your Hammer Curl. Perform 3 sets and increase weight with each set.

04:05Last set will be a drop set. décor, Brrm

04:06Rap range will be as per rep range chart. O갈

04:07Eighth exercise, Breach your Hammer Curl. Perform 3 sets and increase weight with each set.

04:13Last set will be a drop set. Rep range will be as per rep range chart.

04:20Wednesday. Rest. Rest is the key for muscle growth. Exercise creates microscopic tears

04:27in your muscle tissue, but during rest, cells called fibroblasts repair them. This helps the

04:32tissue heal and grow, resulting in bigger and stronger muscles. A4. Thursday. Shoulders and

04:40abs. First exercise. Smith machine shoulder press. Perform three sets and increase weight with each

04:48set. Last set will be a drop set. Rep range will be as per rep range chart. Second exercise. Seated

04:57dumbbell lateral raise. Perform three sets and increase weight with each set. Last set will be a

05:03drop set. Rep range will be as per rep range chart. Third exercise. Seated front raise. Perform three

05:12sets and increase weight with each set. Last set will be a drop set. Rep range will be as per rep

05:18range chart. Fourth exercise. Face pulls. Perform three sets and increase weight with each set.

05:26Last set will be a drop set. Rep range will be as per rep range chart. Fifth exercise.

05:34Barbell shrugs with wide grip. Perform three sets and increase weight with each set.

05:39Last set will be a drop set. Rep range will be as per rep range chart.

05:44Sixth exercise. Decline crunches. Perform three sets of 15 reps each.

05:52Seventh exercise. Hanging leg raises. Perform three sets of 15 reps each.

06:00Eighth exercise. Barbell twist. Perform three sets of 15 reps on both sides,

06:06which means a total of 30 reps per set. A5 Friday. Legs and forearms.

06:14First exercise. Smith machine squat. Perform three sets and increase weight with each set.

06:21Last set will be a drop set. Rep range will be as per rep range chart.

06:27Second exercise. Leg press. Perform three sets and increase weight with each set.

06:33Last set will be a drop set. Rep range will be as per rep range chart.

06:38Third exercise. Egg extension. Perform three sets and increase weight with each set.

06:45Last set will be a drop set. Rep range will be as per rep range chart.

06:51Fourth exercise. Stiff leg deadlift. Perform three sets and increase weight with each set.

06:58Last set will be a drop set. Rep range will be as per rep range chart.

07:04Fifth exercise. Smith machine calf raise. Perform three sets and increase weight with each set.

07:11Last set will be a drop set. Rep range will be as per rep range chart.

07:17Sixth exercise. Reverse wrist curls. Perform three sets and increase weight with each set.

07:23Last set will be a drop set. Rep range will be as per rep range chart.

07:29Seventh exercise. Behind the back barbell wrist curls. Perform three sets and increase weight with each set.

07:37Last set will be a drop set. Rep range will be as per rep range chart.

07:41A6 and 7. Saturday and Sunday. Rest.

07:47Calactic acid builds up after an intense workout session.

07:51It signals the body to produce more growth hormone.

07:54Rest day allows that excess growth hormone to regenerate and grow muscle tissues, which leads to muscle hypertrophy.

08:00Save the video to follow this plan at the gym.

08:04Like and subscribe for more workout and diet plans.

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