Gain your muscle fast!!!

Usually i start my monday with chest, back, and ticeps here are some of my workout routine

Warm up 15 mnt of treadmill

* some tips to warm your body fast, start walking for 3 minutes, run as fast as you can for 2 minutes, back to walking again for 1 minutes do this for 15 minutes.

Chest work out:

- bench press, 4 sets 15-20 Reps, drop sets at last set

- incline dumbell press & cable fly, 4 sets 12-15 Reps

- Low cable fly & dumbell pullover vacuum 4 sets 15-20 Reps, drop sets at last sets

- Close grip incline dumbell press 4 sets 12-15 Reps 

Back workout

- Lat pulldown & close grip lat pulldown 3 sets 12-15 Reps, drop sets at last sets

- V bar pulldown 3 sets 12-15 Reps

Triceps work out

- One hand cable triceps pushdown 4 sets 12-15 Reps, drop at last sets

- Weighted tricep dips 3 sets try to do as much as you can

* i always edn my workout with pull ups, tru to hold for 3 seconds, do this 2 sets 12-15 reps.

Hope this can be useful 🙌😁