Muscle Building Workout Program

Hello and welcome to my first blog that I ever made.

So as my first post I would like to share with you very good muscle building workout program.The workout program is 4 days in the week and you train every muscle group once per week.

Monday - Training Day
Tuesday - Training Day
Wednesday - Rest
Thursday - Training Day
Friday - Training Day
Saturday - Rest
Sunday - Rest

Okey so lets move to the workout program.

Monday: Chest + Shoulders
Flat Benchpress 3x8/12
Incline Dumbell Press 3x8/12
Chest Press Machine 3x8/12
Incline Flyes 3x8/12
Barbell Millitary Press (standing) 3x8/12
Dumbell Side Rises 3x8/12
Barbell Upright Rows 3x8/12

Tuesday: Back and Trapezius
Lat Pull-Down Machine 3x8/12
Barbell Bent Over Rows 3x8/12
Barbell Deadlift 3x8/12
T-Bar Pull-Ups 3x8/12
Chin Ups till failure

Thursday: Legs
Leg Extensions  x8/12
Squats 3x8/12
Leg Press Machine 3x8/12
Seated Hamstring Curls 3x8/12
Romanian Deadlift 3x8/12
Leg Extensions dropset till failure
Standing Dumbell Calf Raise 3x till failure

Friday: Arms
Triceps Push-Down on cable 3x8/12
Close Grip Benchpress 3x8/12
Skullcrushers 3x8/12
Dumbell Seated Overhead Triceps Extensions 3x8/12
Standing Bicep Barbell E-Z bar 3x8/12
Preacher Curls 3x8/12
Close Grip Underhand Pull-Up 3x8/12

Tips:

1.  Try to squeeze and contract the muscle on each rep.
2. Always slow down the movement on the negative phase of the rep its very important, because the blood-flow to the muscle is dramatically increased and also leads to more hypertrophy (development of new muscle).
3. Don't stay more than 1-1:30 hours in the gym and rest about a minute before each set.
4. You can do this wokout program for about 2-3 months and then you will have to change it, because the body gets used to it.