One Day One muscle workout plan for body-building
One Day One muscle workout plan for body-building Warmup: Skipping rope Hand rotation - clockwise and anticlockwise Pushups Squat Monday (Back) Pull-ups Bend over dumbbell Lat pulldown Seated rowing Deadlift Tuesday (Biceps) Chin-ups Barbell curl Barbell close grip (optional one or more sets) Dumbbell Incline curl Cable overhead curl Dumbbell seated concentration curl Dumbbell hammer curl Wednesday (Chest) Bench pushup Barbell bench press Barbell Incline Bench press Barbell decline bench press Dumbbell fly Cable inner chest press Dumbbell lying pullover (optional) Thursday (Triceps) Close triceps pushup Barbell close grip bench press Dumbbell standing one arm triceps Dumbbell standing double-arm triceps Cable rope high pulley overhead Cable triceps pushdown Dumbbell standing triceps kickback Single bench Triceps dips Friday (Legs) Squats Barbell squats Dumbbell Lunges (optional) Dumbbell squats to a bench (opt...