If you’re taking Muscle Pills, follow the Muscle Pills workout and see substantial gains in lean, hard muscle. It’s always good to switch up your routine and challenge your muscles to new movements and resistance combinations, so download this plan, try it out in the gym while supplementing with muscle pills, and watch your body respond.
Key:DB=Dumbbell BB=Barbell SS=Super Set DS=Drop Set
Key:DB=Dumbbell BB=Barbell SS=Super Set DS=Drop Set
Monday - Back
Exercise
Sets
Reps
Deadlift
3
8 to 10
Lat Pulldown
2
10 to 12 SS
DB Rows
2
6 to 10
Cable Row DS
2, 2
10 to 12, 6 to 8
Assisted Chin-ups
3
10
Tuesday - Shoulders/Triceps
Exercise
Sets
Reps
Shoulder PressÂ
3
10 to 12
DB Front Raise
3
10 to 12 SS
DB Lateral RaiseÂ
3
8 to 10
DB Shrugs
2
10 SS
BB Upright Rows
2
6 to 10
BB Skull Crushers DS
3, 3
10 to 12, 6 to 8
Cable Push Down SS â–¼
2
10 to 12
Reverse Cable Push Down SS â–²
2
8 to 10
Flat Narrow Grip Bench Press
3
10
Wednesday - Rest/Abs/Cardio
Thursday - Legs
Exercise
Sets
Reps
BB Rear Squat SS â–¼
2 to 3
10
BB Front Squat SS â–²
2 to 3
6 to 8
Quad Extensions DS
3, 3
10 to 12, 8 to 10
Straight Leg Deadlift SS â–¼
3
10
Walking Lunges SS â–²
3
10
Calf Raises
4
8 to 10
Friday - Chest/Biceps
Exercise
Sets
Reps
BB Incline Bench SS â–¼
5
5
Pushups â–²
4
Max
DB Incline Bench SS â–¼
2
10
DS DB Flat Bench â–²
2
8 to 10
Cable Fly
3
12 to 15
BB Bicep Curls DS
3, 3
10, 8 to 10
1 Arm DB Preacher CurlÂ
3
12
High Cable Curls
3
12
Saturday - Rest/Abs/Cardio
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