Complete Beginners Guide To Build Muscle Part 2 — Breed Muscle

Welcome to the second part of the program, in it we shall follow the same pattern of exercise as we did in Part 1 and i assume you are also following the diet program with this.

I suppose that now you have gained some momentum and strength, also you have now started to balance the weight without any hesitation, all the exercises in this program are mostly machine free so do them manually. Now let’s start.

Monday — Chest

1. Barbell Bench Press (For overall Pec development)
   4 sets of 10,10,10,8 reps (increase the weight in last rep)
2. Incline Barbell Press (For Upper Peck Development)
   3 sets of 10,10,10 reps
3. Incline Dumbbell Press (For Definition of upper Chest)
   3 sets of 8,8,10 reps (decrease weight in the last rep)
4. Dumbbell Fly (Excellent for overall pec development)
   3 sets of 10,10,10 reps
5. Dumbbell Pullovers (For Strength and Tightening Chest Muscle)
   2 sets of 12,12 reps

Tuesday — Back

1. Barbell Rows (For Upper Back)
   4 sets of 10,10,10,10 reps
2. Front Lat Pulldown — Pronated Grip (To Widen and Thicken Lats)
   3 sets of 10,10,10 reps
3. Single Arm Seated Rows (For Middle and Lower Lats)
   3 sets of 10,10,10 reps
4. Dumbbell Rows (For Definition and Thickening)
   3 sets of 12,12,12 reps
5. Pullovers (With Rod) (For Definition)
   2 sets of 8,8 reps

Wednesday — Shoulders

1. Seated Military Press (For Overall delt)
   4 sets of 12,12,12, 10 reps (increase weight in the last rep)
2. Seated Dumbbell Press (For peak on the shoulders)
   3 sets of 10,10,10 reps
3. Dumbbell Lateral Fly (For Side Delts)
   4 sets of 12,12,12,12 reps
4. Front Raises (For Front Delts)
   2 sets of 10,10 reps
5. Bent Over Lateral Raise (For Rear Delts)
   4 sets of 12,12,12,12 reps

Thursday — Legs

1. Smith Machine Squat Press (For Quads)
   3 sets of 10,10,10 reps
2. Machine Leg Press (For Quads, Hams and calves)
   3 sets of 10,10,10 reps
3. Leg Extension Machine (For Quad Definition)
   3 sets of 10,10,10 reps
4. Standing Claves Raise
   4 sets of 10,10,10,10 reps

Friday — Arms

1. Close-grip Bench Press (Compound Exercise)
   4 sets of 10,10,10,10 reps
2. Seated French Press with Dumbbell (For Triceps Long Head)
   4 sets of 10,10,10,10 reps
3. Triceps Pushdown (For Outer Head)
   4 sets of 10,10,10,10 reps
4. Barbell Curls with EZ Bar(Compound Exercise)
   3 sets of 8,8,8 reps
5. Hammer Curls (For Length and Outer Head)
   4 sets of 8,8,8,8 reps
6. Concentration Curls (For Biceps Peak)
   3 sets of 10,10,10 reps

Conclusion:

So this is the end or Part 2, by now i hope that you have learned a lot about weights and balancing. For your next workouts try to mix all the exercises that you have leaned incorporate them accordingly, keep your diet clean. And please do tell about your progress.

Originally published at https://ibreedmuscle.com on June 17, 2020.