Day 1 Bench Press Incline Bench Press Peck deck Cable chest fly Incline dumble flu Day 2 : Back Wide Grip Lat Pulldown Close hand reverse grip lar Cable row Bent over row Day 3: Arms Bicep curl Incline bicep curl Hammer curl Straigth bar tricep push down Seated dumbell tricep extensioN Close grip bench press Day 4: Abs&forarms Crunches Vertical leg raises Alternate heel touches Plank Barbell reverse wrist curl Barbell wrist curl Day 5: Shoulders Seated dumbell shoulder press Shoulder Lateral raise Front Raise Seated reverse fly machine Shrugs Day 6: Legs Smith machine squad Leg press Leg extension Lying leg curls Standing calf raises
Very well put together. For the past twenty years, I have been grouping chest & Tri's and then on another day, Back and Bi's. Other than that, pretty much spot on the same splits.
I go to the gym Monday thru Thursday. Monday: abs and legs Tues.: chest and shoulders, Wed: back and calves Thur. : arms (biceps, tri) cardio everyday, walking a mile or a little more in the morning and afternoon religiously! 💪 mrwtby
You must try this training program. In 3 months I have made a lot of progress. All recommendations for this program. The price is very low for what you get
Biceps and triceps are very small muscles, they can easily be overworked. Add a set for each exercise witch will get you to 12 total sets, or simply add another exercise at 3 sets. What is explained are simple and basic exercises, but these can be altered every other week which they should be to challenge your muscles, like change barbell curls to cable curls etc.
Mon: Chest & Back Tue: Arms & cardio Wed: Legs & Shoulders Thursday: Rest or Start over Chest & back Friday: Arms & forearms Saturday: legs & shoulders Sunday: rest Cardio 2-3 times a week in the morning if you need more of it while workout in evening. Your can't get big by working out one muscle group once a week if you are not a beginner unless you are on 💊💉 (even they workout more )
There's muscle groups are not resting. Best is work by push and pull groups muscles. Defines rest between days according to workout program. Ex. 2 days in between. This have more sens. Comment.
totaly wrong doing only one day legs and 5 times uper body , no one trains chest back schoulder arms in on days and do 5 days legs split....and don't speaking about calf only one time on leg days , this is just the best way to those wrong uperbodybuilders with two stik legs and no calf , this plane also make the forearms work to much , back day , arms , forearms in a row = 3 times forearms , and 1 only calf day ....
Don't follow brosplit pattern, monday push day, tues day pull, wed leg and core, then again thursday push, fri pull day, satur legs and core, push for chest, shoulder and tricep, pull for back ,biceps, forearms, you need to train specific muscles twice a week, or even thrice through full body routine
If superheroes had a guidebook, it would be Muscles: Every Man's Dream. It made me feel unstoppable!
0:41 chest (mon day-1)
1:26 back (tus day-2)
2:18 arms workout (wed day-3)
3:14 abs (thu day-4)
4:13 sholders (fri day-5)
4:57 legs (sat day-6)
So beautifully explained with matching graphics.. can't thank you enough. Thanks UA-cam too 😊
This is awesome and makes things easier for me to plan thank you
Day 1
Bench Press
Incline Bench Press
Peck deck
Cable chest fly
Incline dumble flu
Day 2 : Back
Wide Grip Lat Pulldown
Close hand reverse grip lar
Cable row
Bent over row
Day 3: Arms
Bicep curl
Incline bicep curl
Hammer curl
Straigth bar tricep push down
Seated dumbell tricep extensioN
Close grip bench press
Day 4: Abs&forarms
Crunches
Vertical leg raises
Alternate heel touches
Plank
Barbell reverse wrist curl
Barbell wrist curl
Day 5: Shoulders
Seated dumbell shoulder press
Shoulder Lateral raise
Front Raise
Seated reverse fly machine
Shrugs
Day 6: Legs
Smith machine squad
Leg press
Leg extension
Lying leg curls
Standing calf raises
Thanks
❤❤
Hi
That's helpful 😊
Where is the Boss of all exercises deadlifts
Very well put together. For the past twenty years, I have been grouping chest & Tri's and then on another day, Back and Bi's. Other than that, pretty much spot on the same splits.
Very very useful information. Precise and to the point with graphical representation. Great work ✌
Full Week Workout Plan
---------------------------------------------
Monday(0:41) - Chest
Tuesday(1:26) - Back
Wednesday(2:18)-Arms(Bicep/ Tricep)
Thursday(3:14) - Abs & Forearm
Friday(4:13) - Shoulder
Saturday(4:57) - Legs
Sunday - Rest
MONDAY - CHEST WORKOUT(0:41)
----------------------------------------
1) FLAT BENCH PRESS
2) INCLINE BARBELL BENCH PRESS
3) PEC DECK FLY MACHINE
4) HIGH CABLE CHEST FLY
5) INCLINE DUMBBELL FLY
TUESDAY - BACK WORKOUT(1:26)
----------------------------------------------------
1) WIDE GRIP LAT PULL DOWN
2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)
3) CABLE ROW
4) BARBELL BENT OVER ROW
5) HYPEREXTENSION
WEDNESDAY - ARMS WORKOUT
( BICEP / TRICEP )(2:18)
--------------------------------------------------------
1) BICEP CURLS
2) INCLINE BICEP CURL (45 DIGREE)
3) HAMMER CURL
4) STRAIGHT BAR TRICEP PUSH DOWN
5) SEATED DUMBBELL TRICEP EXTENSION
6) CLOSE GRIP BENCH PRESS
THURSDAY - ABS AND FOREARM(3:14)
----------------------------------------------------------------
1) CRUNCHES
2) VERTICAL LEG RAISES
3) ALTERNATE HEEL TOUCHES
4) PLANK
5) BARBELL REVERSE WRIST CURL
6) BARBELL WRIST CURL
FRIDAY - SHOULDER WORKOUT ( DELTOID )(4:13)
----------------------------------------------------------------------
1) SEATED DUMBBELL SHOULDER PRESS
2) SHOULDER LATERAL RAISE
3) FRONT RAISES
4) SEATED REVERSE FLY ON MACHINE
5) SHRUGS
SATURDAY - LEGS WORKOUT(4:57)
------------------------------------------------------
1) SMITH MACHINE SQUAT
2) LEG PRESS
3) LEG EXTENSION
4) LYING LEG CURLS
5) STANDING CALF RAISES
SUNDAY - REST
00:40 monday
01:25 tuesday
02:17 wednesday
03:12 thursday
04:11 friday
04:57 saturday
thank you so mach bro 😊
Super perfect, just what I needed🤲🏾🤲🏾
Put together perfectly
I go to the gym Monday thru Thursday. Monday: abs and legs Tues.: chest and shoulders, Wed: back and calves Thur. : arms (biceps, tri) cardio everyday, walking a mile or a little more in the morning and afternoon religiously! 💪 mrwtby
Thankyou for the video, it will help me a lot
Awesome. Concise, crisp and to the point.
Thanks for the video. Ass a beginner this video will help me improve my Plan❤😊
Good exercies Thank you so much ❤️❤️
This is very very important for me thank you so much very well easier for me to understand
Thank you so much. I really love this video. Appreciate you. 🙏
Excellent job. Thanks!!!
Thanks I refere this video' daily in gym...
Seeing gains?
This will be our year boys
So detailed.. so convenient 👍👍
Best video like this. I am a new bodybuilder. thank you
Excellent, thank you
Spot on ❤❤
Thanks ❤❤
Good stuff💪🏾
You must try this training program. In 3 months I have made a lot of progress. All recommendations for this program. The price is very low for what you get
Can we see your photo as a tsstimony please
what price?
Thanks
Thank you bro , you saved me trainer cost
I am very excited 😊
It's amazing, IN SHA ALLAH I will do.
Great video. Thanks.
Amazing video Thanks ❤
Wow ❤❤
Could you make a video on a workout plan for women focusing on glutes, abs and legs?
Thanks bro ❤
Perfect plan
Super 👍👍👍👍
Awesome thanku very much ❤❤
Hi all! Can we repeat same exercise every y week??
I love ❤ thanks
Good
Graphical workout explanation super 👍
awesome explanation tqsm
Good 👍🏻
Domt listen to these muscle heads this will work for anyone at any stage pace yourself and you will see results in time
Thanks so much ❤
Nice ❤
Perfect 👍
Very good ❤
분할운동 굿
Thank you
Thanks for esy ❤❤
Excellent
well explained.Exllent job
Can you increase the weight at the end of the month for example rather than after each set?
Thank u sir ❤
Tnx
Tanks ❤❤❤
I will do this.
Can I do this workout plan by combining the day 1 & day 2 together similarly the remaining ones ?? Can someone please advise ?
perfect
I ate plank 😂 but I have to do this workout
❤❤❤❤
C'était vrmt intéressant ❤❤❤
Super
Great workout , only doubt I have is why only 3 excercises for biceps and triceps and not 4 excercises for each one
Biceps and triceps are very small muscles, they can easily be overworked. Add a set for each exercise witch will get you to 12 total sets, or simply add another exercise at 3 sets. What is explained are simple and basic exercises, but these can be altered every other week which they should be to challenge your muscles, like change barbell curls to cable curls etc.
Hi
Same routine is applicable to women also?
Nice
Can you please make the whole plan for women too!
It will be hard to get that perfect body when there is NO rest days. This is when the body recuperates and grows.
Mike Mentzer would not approve of this. He’ll be turning in his grave.
Tank's
Mon: Chest & Back
Tue: Arms & cardio
Wed: Legs & Shoulders
Thursday: Rest or Start over Chest & back
Friday: Arms & forearms
Saturday: legs & shoulders
Sunday: rest
Cardio 2-3 times a week in the morning if you need more of it while workout in evening.
Your can't get big by working out one muscle group once a week if you are not a beginner unless you are on 💊💉 (even they workout more )
Thanks
Abs?
👍👍
I need your help
❤❤
Aisa Hi workout Hota Hai Tera Hi Hai Main aapko follow karta rahunga
Toh kuch results aaye ?
What about the declined portion of chest
High to low cable flys
beginner not follow this rule.. focus your full body - 3 month workout full body for good result ✅
But why can't do treat specific mussle for beginners?
@@EjazUddin786 1x frequency isn't optimal ui will make gains but not as much if you foollowed 2x or 3x frequency this program sucks basically
If you have some best video of routine gym paste here link bro@@immortalbotyt1428
WHAT IF IM AT HOME and only have dumbells
Imo everyday is ab day
So sweet jam ❤️☺️🫶🏋️💪
There's muscle groups are not resting. Best is work by push and pull groups muscles. Defines rest between days according to workout program. Ex. 2 days in between. This have more sens. Comment.
❤
can anyone tell what happens if all exercise done daily
Increis for self motiveted 😊
Its actually not enough for the advanced gym experiencers like me do anyone knows better workout plan?
👍😍
Lets fucking go gyzz I started working oit wish me luck❤
What happened bro after 1 month I mean result
😮😮😮❤❤
😍😍😍
Super information bro🫶👌
Treino peito muito bom 👍
totaly wrong doing only one day legs and 5 times uper body , no one trains chest back schoulder arms in on days and do 5 days legs split....and don't speaking about calf only one time on leg days , this is just the best way to those wrong uperbodybuilders with two stik legs and no calf , this plane also make the forearms work to much , back day , arms , forearms in a row = 3 times forearms , and 1 only calf day ....
👍
Ready the battle from obesity evil's level accros the score
Good exercise
Can you make a homework out
Already Made. Plz check out my channel 🏋♀💪
@@WorkoutHealthandFitness no equipment
OK... Will work on it
Don't follow brosplit pattern, monday push day, tues day pull, wed leg and core, then again thursday push, fri pull day, satur legs and core, push for chest, shoulder and tricep, pull for back ,biceps, forearms, you need to train specific muscles twice a week, or even thrice through full body routine
You are insufficient knowledge about fitness..
@@arivalaganalagan5281 yeah, been training for 8 years, 6'4" 102 kg, been shredded for quite a few years , and I don't have any knowledge of fitness