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Here’s the 4-day Push-Pull-Legs-Arms routine‼️
Day 1: Push (Chest, Shoulders, Triceps)
• Barbell Bench Press: 4 sets x 6-8 reps
• Incline Dumbbell Press: 4 sets x 8-10 reps
• Overhead Shoulder Press (BB or DB): 4 x 8-10 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Cable Triceps Pushdowns: 3 sets x 12-15 reps
• Overhead Dumbbell Triceps Extension: 3 x 10-12 reps
Day 2: Pull (Back, Rear Delts, Biceps)
• Pull-Ups or Lat Pulldowns: 4 sets x 6-10 reps
• Barbell Rows (Overhand): 4 sets x 6-8 reps
• Dumbbell Single-Arm Rows: 3 x 10-12 reps / arm
• Face Pulls: 3 sets x 12-15 reps
• Barbell or Dumbbell Biceps Curls: 3 sets x 10-12 reps
• Hammer Curls: 3 sets x 12-15 reps
Day 3: Legs (Quads, Hamstrings, Glutes)
• Back Squats or Front Squats: 4 sets x 6-8 reps
• Romanian Deadlifts (RDLs): 4 sets x 8-10 reps
• Walking Lunges: 3 sets x 12 steps per leg
• Leg Press: 3 sets x 10-12 reps
• Leg Curls (Machine): 3 sets x 12-15 reps
• Calf Raises (Seated or Standing): 3 sets x 15-20 reps
Day 4: Arms (Biceps & Triceps Focus) 💪🎯
• Barbell or Dumbbell Biceps Curls: 4 sets x 8-10 reps
• Close-Grip Bench Press (Triceps Focus): 4 x 6-8 reps
• Preacher Curls or Concentration Curls: 3 x 10-12 reps
• Skull Crushers: 3 sets x 10-12 reps
• Cable Rope Biceps Curls: 3 sets x 12-15 reps
• Overhead Cable Triceps Extension: 3 x 12-15 reps #diet pills and cleanse #review for keto acv gummies #best diet supplement pills