The ULTIMATE BODYBUILDING Free Training Program For EVERYONE!!! Introduction
THE Best WORKOUT Plan For Those Of You That Truly Wanna Build Muscle And Are Serious About It
• This workout plan is a 100% FREE!!!! • Just put in the work at the gym train hard and enjoy the ride
HELLO I’m Gaston Zambrano (@gaston_zambrano), Bodybuilder, fitness model and personal trainer, i understand the need or desire to look great for the beach or that person you love, And get a healthy and better life style. Here is one of my best training programs to build muscle and get a beach ready physique for FREE!!!!, now whether you’re a beginner or an advanced lifter you can follow this plan and will help you to get that dream body you want , just follow this and you’ll see the results in a couple months.
Im not gonna lie to you this is not easy, but following this and your mental toughness will get you there
Main Goal: Get BIGGER!!! Equipment: Just The Gym
Training Level: EVERYONE Author: Gaston Zambrano
Gender: ALL
Program Duration: 6 Days/1 Week
Time Per Workout: 90 Min Aprox
Monday: Push
Exercise Exercise SetsSets RepsReps Bench Press Incline 3 10 - 12
Flat Bench Press 3 8 - 10
Cable Crossovers 4 14 - 16
Dips Incline 3 10 Or Failure Military Press 3 6 - 10
Bent Over Fly 3 10 - 12
Face Pulls 4 14 - 16
Triceps Bench 4 8 - 12
Skull Crushers 3 12 - 16
Cable Triceps Extension 3 12 - 16
Kick Back 1 Failure
Tuesday: Pull Exercise Exercise SetsSets RepsReps Deadlift 3 8 - 12
Pull - Ups 4 Leave 2 In The Tank Cable Pull Down 3 10 - 14
Chin Ups 3 8 - 12
Close Grip Barbell Curl 3 10 - 12
Preacher Curl 3 12 - 16
Incline Curl 4 10 -12
Wednesday: Legs
Exercise Exercise SetsSets RepsReps Squats 3 8 - 12
Hack Squats 4 10 - 12
Extensions 3 10 - 14
Leg Curls 3 8 - 12
Good Mornings 3 10 - 12
• Super Set Super Set Calf Raises Standing 3 8 - 10
Calf Raises Seated 3 14 To Failure
Thursday: Push
Exercise Exercise SetsSets RepsReps Flat Bench Press 4 6 - 10
Bench Press Incline 3 8 - 10
Decline Dumbbell Fly 3 12 - 14
Dumbbell Pull Over 3 12- 14
Skull Crushers 3 12 - 16
Cable Triceps Extension 3 12 - 16
Kick Back 1 Failure
Arnold Press 3 6 - 10 Bent Over Fly 3 10 - 12 Face Pulls 4 14 - 16 Triceps Bench 4 8 - 12
Friday: Pull
Exercise Exercise SetsSets RepsReps Sumo Deadlift 3 10 - 12
Lat Pulldown 4 10 - 14
Chest Supported Dumbbell Row 3 10 - 12
Dumbbell Rows Single Arm 3 10 - 12
Spider Curl 3 8 - 12
Preacher Barbell Curl 4 12 - 16
Single Dumbbell Curl 3 10 - 12
Hammer Curl 1 (Heavy) 8 - 10
Saturday: Legs
Exercise Exercise SetsSets RepsReps Barbell Squats 3 8 - 12
Goblet Squats 4 10 - 12
Box Squats 3 10 (Each Leg)
Leg Curls 3 10 - 12
Hip Trust 4 12 – 14
Bulgarian Split Squat 1 Failure (Heavy) • Super Set Super Set Calf Raises Seated 3 10 - 12
Calf Raises Standing 3 Failure
• Rest 60 Seconds Between All Sets.
• Rest As Needed Between Exercises.