WORKOUT SPLIT for Fast Muscle Growth | Best workout Split for Bodybuilding

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👑 KEEP GROWING MY BROTHERS👑 - FREE WORKOUT PLAN FOR YOU 👇

Day 1 - Back & Biceps ||

Deadlift 3 10
One Arm Dumbbell Row 3 10-12
Wide Grip Pull Up or Lat Pull Down 3 10-12
Barbell Bent Row 3 10-12
Seated Cable Row or Machine Row 3 10-12
EZ Bar Preacher Curl 4 10-12
Concentration Curl 4 10-12
Seated Dumbbell Curl 4 10-12

Day 2 - Chest & Triceps ||

Bench Press 3 10-12
Incline Dumbbell Bench Press 3 10-12
Push Ups 3 15
Dumbell Fly 3 12-15
Pull Over 3 12-15
EZ Bar Skullcrusher 4 12-13
Two Arm Seated Dumbbell 4 12-13
Cable Tricep Extension 4 12-13

Day 3 - Quads, Hamstrings, and Calves ||

Squat 3 15
Leg Press 3 15-20
Dumbbell Lunge 3 8-12
Leg Extension 3 15-20
Stiff Leg Deadlift 3 8-12
Leg Curl 3 12-15
Standing Calf Raise 3 failure
Seated Calf Raise 3 failure

Day 4 - Shoulders - Abs - Forearms

Seated Barbell Press 3 10-12
Seated Arnold Press 3 10-12
Dumbbell Lateral Raise 3 12-15
Smith Press 3 10-12
Upright Row 3 10-12
Dumbbell Shrug 3 10-12
Barbell Wrist Curl 3 12-15
Barbell Static Hold 5 Failure
Ab Crunches - 3 Failure
Leg Raises 3 Failure
Side Raises 3 Failure

Hi Everyone, I have made this video on WORKOUT SPLIT for Fast Muscle Growth | Best workout Split for Bodybuilding

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[hrithikx]

HI BROTHER, ye video dekhne k liye thanks LEKIN ABSE SARI VIDEO NEW CHANNEL PE AYEGI SO PLEASE SUBSCRIBE THIS NEW ONE 😁

[Sanketc-dx]

Back, bicep
Chest, tricep
Legs, calf
Shoulder, abs

[playground]

**Day 1: Chest & Triceps**
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Chest: Bench Press - 4 sets x 8 reps
- Chest: Incline Dumbbell Press - 4 sets x 8 reps
- Chest: Chest Flyes - 4 sets x 10 reps
- Triceps: Tricep Dips - 3 sets x 10 reps
- Triceps: Tricep Pushdowns - 3 sets x 12 reps
- Cool down: 5-10 minutes of static stretching

**Day 2: Back & Biceps**
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Back: Deadlifts - 4 sets x 8 reps
- Back: Pull-Ups or Lat Pulldowns - 4 sets x 8 reps
- Back: Barbell Rows - 4 sets x 10 reps
- Biceps: Dumbbell Bicep Curls - 3 sets x 10 reps
- Biceps: Hammer Curls - 3 sets x 12 reps
- Cool down: 5-10 minutes of static stretching

**Day 3: Legs & Abs**
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Quadriceps: Squats - 4 sets x 8 reps
- Quadriceps: Lunges - 4 sets x 10 reps each leg
- Quadriceps: Leg Press - 4 sets x 12 reps
- Hamstrings: Leg Curls - 3 sets x 10 reps
- Calves: Calf Raises - 4 sets x 15 reps
- Abs: Planks - 3 sets x 30-60 seconds
- Abs: Leg Raises - 3 sets x 12 reps
- Cool down: 5-10 minutes of static stretching

**Day 4: Rest**

**Day 5: Shoulders & Abs**
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Shoulders: Overhead Press - 4 sets x 8 reps
- Shoulders: Lateral Raises - 4 sets x 10 reps
- Shoulders: Front Raises - 4 sets x 10 reps
- Shoulders: Shrugs - 3 sets x 12 reps
- Abs: Russian Twists - 3 sets x 15 reps each side
- Abs: Cable Crunches - 3 sets x 12 reps
- Cool down: 5-10 minutes of static stretching

**Day 6: Rest or Active Recovery**
- Engage in light activities like walking, yoga, or stretching to aid recovery.

**Day 7: Rest**

[saiachintya]

Monday-shoulder and arms
Tuesday-legs (quads focused)
Wednesday-upperchest and tricep
Thusday-back and bicep
Friday-legs (hamstring focused)
Saturday-lower chest and tricep

[lucasvarley]

Great video! I'm going to have to try this out. One of the biggest things that has build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[vikaschoudhary]

Monday: Back+Bicep
Tuesday: Chest+Tricep
Wednesday: Shoulder+Thigh
Next days same repit
Sunday:Rest

[Creative_Boy_]

Day 1, chest.triceps
Day 2, back.biceps
Day 3, leg and shoulder and this continues but sunday rest

[playground]

i got good result in last 3 months i followed these bellow

Monday: Back & Biceps 3-3
Tuesday: Chest & Triceps 3-3
Wednesday: Leg & Abs 3-3
Thursday: Rest
Friday: Shoulder 6
Sat: 3 Chest 2 Triceps Set Biceps

Note:- ek din me total 6 exercise every exercise me 3 set to total ek din me 18 set krne hai

[Yuji]

Day 1=Ch.Tri day 2=Ba.Bise day 3=leg.shoulder +(abs is optional)

[youtubegiant]

Monday :- Chest and triceps
Tuesday:- Back and biceps
Wednesday:- Legs and shoulder
Thursday:- Chest and triceps
Friday:- Back and biceps
Saturday:- Legs and shoulder

Abs on alternate days 🤝

[smoothingrelaxationandmedi]

Day 1 chest triceps
Day 2 back biceps
Day 3 shoulder
Day 4 repeat
Day 7 Sunday off

[beingsahil]

But the problem is if we do 5 excercise in chest tht two times a week thn it will b arounf 10 excercise tht is total 30 set so it will b over training

[swayam]

Monday - chest bicep oblique
Tuesday - back bicep abs
Wednesday - front leg calves with front shoulder lateral and oblique
Thursday- chest bicep abs
Friday - back tricep oblique
Saturday - hamstring calves rear delts abs
Sunday - early morning jumping ropes 2500 with some rest

[Vishu]

Mon- back biceps abs
Tue- chest shoulder
Wes- legs triceps
Thu-. Repeat

[karanjeetsingh]

I'm on the recomposition
So I follow this
Mon. Chest &triceps
Tue. Back&biceps
Thu. Shoulder
We'd. Leg
Fri. Abs &side& cardio
Sat. Deadlift

[hunterdevil]

Chest shoulder
Back and rear delts
Arm's
Leg
Chest shoulder
Back and rear delts
Rest

[YouTube_oo]

Sir oats wali meal mai thoda saa taste ke liye born vita dal sakhte hai kyaa

[Zaidu]

Excellent topic brother but isme aapko exercise bhi batani chahiye thi ki jaise aaj back workout krna hai to yeh yeh! Exercise krni hai aapko samajh rahe ho na brother please complete this topic❤

[thekingofmonsterff]

Me To Morning Me Leg, Abs, Back - Or Din Me Chest - Or Night Me Arm Or Shoulder Ki exercise Krta Tha Puri Energy Khatm Ho Jati Thi 😢. Magar Aab Apka Plan Follow Karunga

[M___C____RIIP]

Back bicep
Chest shoulder
Legs tricep