@gymforyou2: #repost —— Follow karlo kahin kho na jaau💪🏻 Double Muscle Workout Split⬇️ Day 1 – Chest + Triceps Barbell Bench Press – 4x6-8 Incline Dumbbell Press – 3x8-10 Chest Dips or Cable Fly – 3x12-15 Skull Crushers – 3x10-12 Triceps Rope Pushdown – 3x12-15 Overhead Dumbbell Extension – 3x12 Day 2 – Back + Biceps Pull-Ups or Lat Pulldown – 4x8-10 Barbell Bent Over Row – 4x6-8 Seated Cable Row – 3x10-12 Barbell Curl – 3x10 Incline Dumbbell Curl – 3x12 Hammer Curl – 3x12 Day 3 – Shoulders + Legs Seated Dumbbell Press – 4x8-10 Lateral Raises – 3x15 Rear Delt Fly (machine or cables) – 3x12 Barbell Squats – 4x6-8 Romanian Deadlifts – 3x10 Walking Lunges – 3x12 per leg Seated Calves Raises- 4sets xfailure Day 4 – Chest + Triceps (variation) Incline Barbell Press – 4x6-8 Flat Dumbbell Press – 3x10 Pec Deck or Cable Crossover – 3x15 Close-Grip Bench Press – 3x8-10 Dumbbell Kickbacks – 3x12-15 Overhead Rope Extension – 3x12 Day 5 – Back + Biceps (variation) T-Bar Row – 4x8 Wide Grip Lat Pulldown – 3x10 Chest Supported Row – 3x12 Preacher Curl – 3x12 Cable Curl – 3x15 Concentration Curl – 3x12 Day 6 – Shoulders + Legs (variation) Overhead Barbell Press – 4x6-8 Upright Row – 3x12 Dumbbell Lateral Raise Dropset – 3 sets Bulgarian Split Squats- 3x10 each leg Leg Press – 3x12 Leg Curl Machine – 3x15 Standing Calf Raises (bw or Weighted) 4 sets xfailure Keep this in mind: Rest 60–90 seconds btw sets Focus on progressive overload Adjust volume based on recovery and experience level • • Follow for more❤️ • • #motivation #discipline #proteinfood #fitspiration

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Saturday 04 October 2025 10:27:44 GMT