Men’s muscle training program weekly table
How to build a man’s muscle, there are many ways to build muscle, and in the process of building muscle, some men will develop a muscle building plan, and the development of a muscle building plan is beneficial, such as can make the muscle building effect more effective. So, what’s a weekly muscle training schedule for men? Let’s take a look at the muscle training program for men!
Barbell flat bench press
Monday: Pecs + triceps
Bench press 3-5 sets *8-12RM
Dumbbell bench press 3-5 sets *8-12RM
Dumbbell Birds 3-5 groups *8-12RM
Puller chest clamp 3-5 sets *8-12RM
Line down 3-5 sets *8-12RM
Bench back flexion 3-5 sets *8-12RM
Wednesday: Back + biceps
Hard pull 3-5 sets of barbell *8-12RM
Seated pull-down 3-5 sets *8-12RM
Sitting row 3-5 sets *8-12RM
Lean over the bar and row 3-5 sets *8-12RM
3-5 sets of barbell bends *8-12RM
Standing dumbbell alternate bends 3-5 sets *8-12RM
Sitting dumbbell focused bends 3-5 sets *8-12RM
Friday: Shoulders deltoids + abs
Sitting dumbbell push 3-5 sets *8-12RM
Bar neck forward press 3-5 sets *8-12RM
Dumbbell side lift 3-5 sets *8-12RM
3 to 5 sets of flat front dumbbell *8-12RM
Dumbbell leaning birds 3-5 groups *8-12RM
Abdominal roll 3 sets *15-25RM
Reverse roll 3 sets *15-25RM
Roll 3 sets *15-25RM
Saturday: Hips and legs
Barbell squats 3-5 sets *8-12RM
Leg lift machine 3-5 sets *8-12RM
Barbell lunges 3 to 5 sets *8-12RM
Instrument leg flexion and extension 3-5 sets *8-12RM
Weight-bearing hip bridge 3-5 sets *15-20RM
Calf raises 3-5 sets *15-25RM