Exercise Program

Muscle building exercise program is training method using heavy duty according the maximal body power to maximize the muscle growth. You can do each movements 3-4 sets with 6-8 repeat and 1 minute break in each sets.
Monday

Chest
• Bench Press Barbell
• Incline Press Dumbell
• Dumbell Pull Over 3-4
• Pec Dec 3-4 sets
Tricep
• Tricep Push Down
• One-handed Tricep
• Skull Crusher
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Tuesday
Back
• Lat Pull Down (Front)
• Seated Row
• Hyperextension
Bicep
• Preacher Curl with Barbell
• Concentration Dumbell
• Hammer Curl
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Wednesday (off)
Thursday

Shoulder
• Dumbell Press
• Side Lateral Raise
• Rear Lateral Raise
• Dumbell Shrug
Legs
• Leg Press
• Leg Extension
• Leg Curl
• Seated Calf Raise
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Friday (off)
Saturday
Chest
• Incline Press Dumbell
• Pec Dec
Back
• Lat Pull Down (Front)
• Seated Row
Shoulder
• Dumbell Press
• Side Lateral Raise
Legs
• Leg Press
• Leg Curl
Bicep
• Concentration Dumbell
Tricep
• Tricep Push Down
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Sunday (off)