Скачать или смотреть 12-Week Ultimate Muscle-Building Program | Week 9 - Week 12 | Workout 4

This full body workout program has been designed and structured to increase muscle mass over the course of 12 weeks, using a combination of dumbbells, barbells, cable machines and a small variety of specialised gym equipment.

Here are some of the reasons this program is so effective for building muscle:

✅ There is a combination of compound and isolation movements in each workout, which develops individual muscle groups and increases overall strength
✅ The variation of repetitions and weight used keeps the muscles responding to each exercise
✅ The volume is progressive over the 12 weeks, and this leads to continuous muscle stimulation
✅ There is sufficient time for each muscle to fully recover before the next workout
✅ The selection of exercises ensures that every muscle is targeted from a variety of angles, to produce an optimum and balanced muscular development

Recommended
• Beginner
• Intermediate
• Advanced

Requirements for this program
• A cable cross-over machine
• A bench which also inclines
• A range of dumbbells
• A smith machine
• A selection of weight plates
• A barbell and an ez-bar
• A leg extensions machine
• A leg curls machine
• A lat pulldown machine
• A seated calf raise machine
• A leg press machine

🏋️ Workout Structure
• 3 sets of 10 - 15 repetitions for each exercise
• Rest for 60 - 90 seconds in between sets
• Complete all 8 exercises

⏱ Timestamps
0:00 Side lateral cable raises
0:45 Seated dumbbell presses
1:30 Smith machine shoulder presses
2:10 Upright rows
2:55 Rope pressdowns
3:40 Seated overhead extensions
4:25 Reverse grip pressdowns
5:10 Bench dips

DOWNLOAD THE WORKOUT PROGRAM IN PDF HERE ➡️ https://drive.google.com/file/d/1RemG...

AND NOTES FOR THIS PROGRAM IN PDF HERE ➡️ https://drive.google.com/file/d/1Yv3q...

⚠️ Don’t forget to move on to the next workout after this one, ➡️

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