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8-week muscle building program for the gym
Here is a general 8-week muscle building program for the gym:
Week 1-2:
- Warm up with 5-10 minutes of cardio
- 3 sets of 12 reps for each exercise
- Exercise 1: Squats
- Exercise 2: Bench press
- Exercise 3: Barbell rows
- Exercise 4: Dumbbell shoulder press
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 3-4:
- Warm up with 5-10 minutes of cardio
- 4 sets of 8-10 reps for each exercise
- Exercise 1: Deadlifts
- Exercise 2: Incline bench press
- Exercise 3: Pull-ups
- Exercise 4: Dumbbell lateral raises
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 5-6:
- Warm up with 5-10 minutes of cardio
- 3 sets of 12 reps for each exercise
- Exercise 1: Squats
- Exercise 2: Bench press
- Exercise 3: Barbell rows
- Exercise 4: Dumbbell shoulder press
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Week 7-8:
- Warm up with 5-10 minutes of cardio
- 4 sets of 8-10 reps for each exercise
- Exercise 1: Deadlifts
- Exercise 2: Incline bench press
- Exercise 3: Pull-ups
- Exercise 4: Dumbbell lateral raises
- Exercise 5: Standing barbell curl
- Exercise 6: Tricep pushdowns
Note: It’s important to remember that proper form and technique are crucial to avoid injury, also it’s important to increase the weight as you progress and to listen to your body and take rest days as needed. It’s also important to have a balanced diet that is high in protein and to stay hydrated throughout the program.
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