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.
Download MUSCLE Workout Key: DB =Dumbbell BB =Barbell SS =Super Set DS =Drop Set
Key: DB =Dumbbell BB =Barbell SS =Super Set DS =Drop Set
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 Press 3 10 to 12 DB Front Raise 3 10 to 12 SS DB Lateral Raise 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 ▼ 2 10 to 12 Reverse Cable Push Down SS ▲ 2 8 to 10 Flat Narrow Grip Bench Press 3 10
Wednesday - Rest/Abs/Cardio Exercise Sets Reps BB Rear Squat SS ▼ 2 to 3 10 BB Front Squat SS ▲ 2 to 3 6 to 8 Quad Extensions DS 3, 3 10 to 12, 8 to 10 Straight Leg Deadlift SS ▼ 3 10 Walking Lunges SS ▲ 3 10 Calf Raises 4 8 to 10
Exercise Sets Reps BB Incline Bench SS ▼ 5 5 Pushups ▲ 4 Max DB Incline Bench SS ▼ 2 10 DS DB Flat Bench ▲ 2 8 to 10 Cable Fly 3 12 to 15 BB Bicep Curls DS 3, 3 10, 8 to 10 1 Arm DB Preacher Curl 3 12 High Cable Curls 3 12
Saturday - Rest/Abs/Cardio
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