MY WORKOUT PROGRAMME
Repeat the following Programmes every 2 months
THE WORKOUT ROUTINE 1
REPEAT FOR 2 months
Monday Chest and Triceps
Eat 20-30 grams of protein 40 min before gym.
Bench Press 4 sets 7-10 reps
Incline Dumbbell Press 3 sets 7-11 reps
Flat Dumbbell Flyes 3 sets 7-10 reps
Dips weighted 4 sets 9-12 reps
Cable Pushdowns 4 sets 10-12 reps
Eat 20-30 grams of protein right after
training.
Wednesday Shoulders and Legs
Eat 20-30 grams of protein 40 min before gym.
Barbell Squats 4 sets 10-12 reps
Leg Extensions 4 sets 12-15 reps
Front Dumbbell raises 3 sets 8-11 reps
Side Dumbbell raises 3 sets 8-11 reps
Military Press 3 sets 8-12 reps
Eat 20-30 Grams of protein right after
training.
Friday Back and Biceps
Eat 20-30 grams of protein 40 min before gym.
Wide Pull-ups 4 sets 10-12 reps
Bent over Barbell rows 4 sets 10-12reps
Lat pull down 4 sets 10-12reps
Preacher Curls 4 sets 10-12 reps
Standing Barbell curls 3 sets 10-12reps
Concentration Curls 2 sets 10-12 reps
Eat 20-30 Grams of protein right after
training.
THE WORKOUT ROUTINE 2
REPEAT FOR 2 months
Monday Back and biceps
Eat 20-30 grams of protein 40 min before gym.
Dead lifts 4 sets 8-10 reps
One arm Dumbbell rows 4 sets 8-10 reps
Seated Cable Rows 4 sets 10-12 reps
Standing Hammer Curls 4 sets 9-12 reps
Standing Barbell Curl 5 sets 9-12 reps
Eat 20-30 Grams of protein right after
training
Wednesday Shoulders and traps
Eat 20-30 grams of protein 40 min before gym.
Standing Overhead Press 4 sets 8-10 reps
Seated Arnold Shoulder Press 4 sets 9-11
reps
Upright Barbell rows 4 sets 9-11 reps
Seated Dumbbell Press 2 sets 7-10 reps
Barbell Shrugs 2 sets 10-12reps
Dumbbell Shrugs 2sets 10-12 reps
Eat 20-30 Grams of protein right after
training.
Friday Chest and Triceps
Eat 20-30 grams of protein 40 min before gym.
Flat Dumbbell Press 4 sets 10-12 reps
Incline Dumbbell Flyes 4 sets 10-12 reps
Dumbbell Pullovers 3 sets 10-12 reps
Triceps Cable extension 4 sets 10-12 reps
Dips 4 sets 10-12reps
Eat 20-30 Grams of protein right after
training.
THE WORKOUT ROUTINE 3
REPEAT FOR 2 months
Monday
Eat 20-30 grams of protein 40 min before gym.
Squats 4 sets 10 reps
Bench press 4 sets 10 reps
Dips 4 sets 10 reps
Pullups 4 sets 10 reps
Eat 20-30 Grams of protein right after
training.
Wednesday
Cardio 40 minutes jog
Eat 20-30 Grams of protein right after
training.
Friday
Eat 20-30 grams of protein 40 min before gym.
Dead lift 4 sets 8 reps
Lat pull down 4 sets 10 reps
Chin-ups 4 sets 8-10 reps
Bent Over Barbell rows 3 sets 10-12 reps
Preacher Curls 4 sets 10-12 reps
Eat 20-30 Grams of protein right after
training.
"It is important to change your
workout Routine at least every 2 months to shock the muscles and make them
grow."
The END
