MuscleNet Tip: This fitness plan is suitable for intermediate and above fitness enthusiasts.

Gym muscle building exercise plan

Monday: Triceps
Exercises: Groups*Reps

---

Flat bench press 4*12

---

Incline (Smith) Bench Press 4*12

---

Dumbbell bench press 4*12

---

Dumbbell fly 4*15

---

Neck arm flexion and extension 4*12

---

Gantry downward pressure 4*12

---

Tuesday Back, Abdomen
Exercises: Groups*Reps

---

Deadlift 4*8

---

Pull-ups 4*to failure (pull down in front of the neck with a pull-up device for those who can’t do pull-ups)

---

T-bar rowing 4*12

---

Barbell rowing 4*12

---

Dumbbell rowing 4*15

---

Crunch 4*15

---

Leg raise 4*15

---

Shoulders and abdomen on Wednesday
Exercises: Groups*Reps

---

Dumbbell shoulder press 4*12

---

Smith shoulder press 4*8

---

（

Dumbbell lateral raise 6*minimum weight to failure

---

Bent-over dumbbell fly 6* minimum weight to failure

---

Pull-down crunch 4*15

---

Plank support for more than 4*2 minutes

---

Friday Chest, Abdomen
Exercises: Groups*Reps

---

Flat bench press 6*12

---

Incline dumbbell bench press 4*12

---

Dumbbell bench press 4*12

---

Gantry clamp chest 4*12

---

Crunch 4*15

---

4*15 from both ends

---

Saturday Legs, Biceps
Exercises: Groups*Reps

---

Smith squat 6*8

---

Walk 3*20 meters

---

Back pedaling 4*12

---

Leg curl 4*10

---

Barbell curl 4*minimum weight to failure

---

Cable curl 4*15

---