Follow up the schedule for better results #teamalen#gymguy#aesthetic you can also follow me on Instagram @teamalenfitness_official

Follow up the schedule for fast results

#teamalen#aesthetic#gymguy#improvement

#teamalen#gymguy#aesthetic

Fat loss with muscle gain workout in 12 weeks

Monday - Back, Biceps

             Back
Bent over rows with dumbells - 3 sets till muscle failure
Lat pulldown - 3 sets till muscle failure
Narrow pulldown - 3 sets till muscle failure
Seated rows - 3 sets till muscle failure
Shrugs - 3 set till muscle failure
Deadlift - 3 set till muscle failure

          Biceps
Standing barbell curl - 3 sets till muscle failure
Incline dumbell curl - 3 sets till muscle failure
Preacher curl with barbell - 3 sets till muscle failure
Hammer curl - 3 sets till muscle failure
Reverse cable curl - 3 sets till muscle failure

Back and biceps stretching

Tuesday - Chest,Abs

            Chest
Flat bench press - 3 sets till muscle failure
Decline dumbell press - 3 sets till muscle failure
Incline dumbell press - 3 sets till muscle failure
Pec fly - 3 sets till muscle failure

           Abs
Forward crunches - 3 sets till muscle failure
Reverse crunches - 3 sets till muscle failure
Sides on flat bench - 3 sets till muscle failure
Plank on floor - 3 sets till muscle failure

Chest and abs stretching

Wednesday - Shoulder, Triceps

          Sholuder
Overhead dumbell - 3 sets till muscle failure
Lateral raises - 3 sets till muscle failure
External rotation - 3 sets till muscle failure

        Triceps
Parallel bar dips - 3 sets till muscle failure
Close grip bench press - 3 sets till muscle failure
Cable push down - 3 sets till muscle failure
Overhead cable extension - 3 sets till muscle failure

Sholuder and Triceps stretching

  Thursday - legs

Squats - 3 sets till muscle failure
Lunges - 3 sets till muscle failure
Leg press - 3 sets till muscle failure
Leg extension - 3 sets till muscle failure
Seated calf raises - 3 sets till muscle failure
Leg curl - 3 sets till muscle failure

Legs stretching

Repeat this schedule on Friday with back, biceps
Sunday is off

Muscle gain workout for 4 week

Monday - Back and Biceps
                 BACK
Latpulldown - 3 sets till muscle failure
Seated row - 3 sets till muscle failure
Bent over rows - 3 sets till muscle failure
Shrugs - 3 sets till muscle failure
Deadlift - 3 sets till muscle failure

                 BICEPS
Barbell curl - 3 sets till muscle failure
Dumbell curls - 3 sets till muscle failure
Preacher curl - 3 sets till muscle failure
Hammer curl - 3 sets till muscle failure
                 (Stretching)

Tuesday - Chest and Triceps
                   CHEST
Flat barbell press - 3 sets till muscle failure
Incline dumbell press - 3 sets till muscle failure
Decline barbell press - 3 sets till muscle failure
Pec fly - 3 sets till muscle failure

                   TRICEP
Parallel bar dips - 3 sets till muscle failure
Close grip bench press - 3 sets till muscle failure
Cable push down - 3 sets till muscle failure
                  ( Stretching)

Wednesday - Shoulder and Abdominals
                     SHOLUDER
Over head dumbell press - 3 sets till muscle failure
Lateral raises - 3 sets till muscle failure
Up right rows - 3 sets till muscle failure

                     ABDOMINAL
Forward crunches - 3 sets till muscle failure
Reverse crunches - 3 sets till muscle failure
Plank - 3 sets till core failure
                (Stretching)

Thursday - legs
                        LEGS
Squats - 3 sets till muscle failure
Lunges - 3 sets till muscle failure
Leg press - 3 sets till muscle failure
Leg extension - 3 sets till muscle failure
Seated calf raises- 3 sets till muscle failure
Leg curl - 3 sets till muscle failure
                  ( Stretching)

Follow this schedule again to the day to Friday and Sunday is rest day
              

Muscles name

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