Push legs pull

To build muscle in a well equipped gym can also do at home with some modification.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Skull Crusher Ez Bar

Dumbbell Lateral Raise Seated

Pull-Up (Neutral Grip, Weighted)

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Bicep Curl (Machine)

Preacher Curl (EZ Bar)

Reverse Pec Deck

Deadlift (Barbell)

High Bar Squat (Barbell)

Good Morning

Sissy Squat

Lunge (Dumbbell)

Lying Leg Raise

Overhead Press (Barbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Incline Fly Press (Dumbbell)

Pull-Up (Weighted)

T-Bar Row

Seated Row (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Face Pull

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Decline Sit Up (Weighted)

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