When it comes to achieving a stunning male physique,building muscleis the top priority.
I recommend a five-day-per-week 10-minute workout where you perform one or two of the following exercises.
Perform three to four sets of each exercise.
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You should have between 36 and 48 total repetitions per exercise, using the working weight.
Perform one to two warm-up sets prior to beginning your working sets.
Squats
Some heavy squats are a must for major muscle growth.
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I recommend barbell squats, hex bar squats, or safety bar squats.
Keep your core stiff and engaged throughout the entire movement.
Push through both feet to drive yourself back to the top position.
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Pull your body upward toward the bar, emphasizing the squeeze in your lats.
Control your descent, and repeat for target repetitions.
Bench Press
it’s possible for you to bench press with a barbell or dumbbells.
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Regardless of your preferred method, benching is necessary for a muscular chest, shoulders, and triceps.
Find a suitable flat bench setup.
Focus on a large range of motion for maximal muscle development.
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Begin with the weight held up over your neck.
Lower it toward your sternum, giving it an angled trajectory.
As you reach sternum height with the weight, aggressively drive the weight upwards until your arms lock out.
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Repeat for the target sets and repetitions.
you’re able to use standard, Romanian, or even sumo deadlifts in your program.
Lock out with a fully upright position before lowering to the starting position.
Repeat for target repetitions.
Rows
You need some form of row for serious muscle building.
it’s possible for you to do bent-over barbell rows or single-arm dumbbell rows.
Always use a full range of motion and keep your shoulders from shrugging during the movement.
Let your arms stretch all the way out at the bottom.
Squeeze and raise the weight until your upper arms align with your torso.
Slowly lower, and repeat for the target repetitions.6254a4d1642c605c54bf1cab17d50f1e
