2023-07-10 07:11:00
for men planningfitness schedule tobuild muscle men big muscles good shape There are six packs. Today we have arrangedFitness schedule for men 7 days forbuild chest muscles arm muscles Back muscles, leg muscles, and abdominal muscles all parts to helpbuild muscle men Get better easily in 7 days
Fitness schedule for men 7 days
exercise build muscle In the fitness center you can arrangefitness schedule For building muscle in all parts, there are 2 programs that we can choose to play 5 days in a row or play 2 days, rest 1 day and play 2 more days as well. by muscle building schedule This guy will help us get in shape. Bigger muscles for about 90 days, with 2 fitness programs to choose from as follows
Example of a men’s fitness schedule, program 1
Monday – Chest DayTuesday – Back DayWednesday – Shoulder DayThursday – Arm DayFriday – Leg DaySaturday – Rest Sunday – Rest
Example of a men’s fitness schedule, program 2
Monday – Chest DayTuesday – Back DayWednesday – Rest Thursday – Shoulder DayFriday – Arm DaySaturday – Leg DaySunday – Rest
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What should I play for men with big muscles?
we can refermuscle building schedule for men from the muscle building table for each part below to apply tofitness schedule men both programs above.
Build chest muscles for men (Chest Day)
Dumbbell Chest Press : 3 sets x 10-12 reps Svend Press : 3 sets x 10-12 reps Dips for Chest : 3 sets x 10-12 reps Incline Dumbbell Chest Press : 3 sets x 10-12 reps Dumbell Flyes : 3 sets x 10-12 reps
exercise posturenumber of setsnumber of repetitions/setDumbbell Chest Press3 sets of 10-12 repsSvend Press3 sets of 10-12 repsDips for Chest3 sets of 10-12 repsIncline Dumbbell Chest Press3 sets of 10-12 repsDumbell Flyes3 sets of 10-12 reps
Build back muscles for men (Back Day)
Wide Grip Lat Pulldown : 3 sets x 10-12 reps Cable Machine Row : 3 sets x 12-15 reps Barbell Romanian Deadlift : 4 sets x 10-12 reps Dumbbell One-arm Row : 3 sets x 10-12 Pull-up times: 4 sets x 8-10 reps Barbell Bent-over Row: 3 sets x 10-12 reps
exercise posturenumber of setsnumber of repetitions/setWide Grip Lat Pulldown3 sets of 10-12 reps Cable Machine Row3 sets of 12-15 repsBarbell Romanian Deadlift4 sets of 10-12 repsDumbbell One-arm Row3 sets of 10-12 repsPull-up4 sets of 8-10Barbell Bent -over Row3 sets 10-12 reps
Build shoulder muscles for men (Shoulder Day)
Seated Dumbbell Shoulder Press : 3 sets x 10-12 reps Dumbbell Lateral Raises : 3 sets x 10-12 reps Hammer Front Raises : 3 sets x 10-12 reps Reverse Flyes Machine : 3 sets x 10-12 Seated Barbell Shoulder Press: 3 sets x 10-12 reps Dumbbell Shrugs: 3 sets x 10-12 reps
exercise posturenumber of setsnumber of repetitions/setSeated Dumbbell Shoulder Press3 sets of 10-12 reps Dumbbell Lateral Raises3 sets of 10-12 Hammer Front Raises3 sets of 10-12Reverse Flyes Machine3 sets of 10-12Seated Barbell Shoulder Press3 sets of 10-12 repsDumbbell Shrugs3 sets 10-12 times
Build arm muscles for men (Arm Day)
Prone Incline Barbell Curls : 3 sets x 10-12 reps Barbell Skull Crusher : 3 sets x 12-15 reps Dumbbell Hammer Curls : 3 sets x 10-12 reps Dumbbell TricepsOverhead Extension : 3 sets x 8-10 reps Incline Dumbbell Curls : 3 sets x 10-12 reps Bench Dips : 3 sets x 15 reps
exercise posturenumber of setsnumber of repetitions/setProne Incline Barbell Curls3 sets of 10-12 repsBarbell Skull Crushe3 sets of 12-15 repsDumbbell Hammer Curls3 sets of 10-12 repsDumbbell TricepsOverhead Extension3 sets of 8-10 repsIncline Dumbbell Curls3 sets of 10-12 repsBench Dips3 sets of 15 reps
Build leg muscles for men (Leg Day)
Barbell Back Squat : 4 sets x 10-12 reps Leg Press Machine : 4 sets x 12-15 reps Dumbbell Leg Lunges : 3 sets x 10-12 reps Barbbell Hip Thrust : 3 sets x 12-15 reps Machine Leg Extension: 4 sets x 15-20 reps Machine Calf RaisesExtension: 3 sets x 15-20 reps
exercise posturenumber of setsnumber of repetitions/setBarbell Back Squat4 sets of 10-12 repsLeg Press Machine4 sets of 12-15 repsDumbbell Leg Lunges3 sets of 10-12 repsBarbbell Hip Thrust3 sets of 12-15 repsMachine Leg Extension4 sets of 15-20 repsMachine Calf RaisesExtension3 sets 15-20 times
However, exercise Building muscle in fitness can be done in many ways to meet the needs of the shape that we want. But for beginners, there should be experts. Or a trainer to give advice on the correct exercise. to make exercising safe. and see results more quickly
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