WORKOUT PROGRAM EXERCISE FOR BUILDING MUSCLE #3

Week three building muscle exercise.

• Skipping rope 700.

• jugging on a spot 2mins

• Push Up close 140

• Push-up wide 100

• mountain climbing 120 repeat all to one set

main program

• squat 50kg 20reps

• deadlift 50 kg 15reps each legs

• lunges without weight 50 kg 30reps.
  repeat all program 3sets.

For fit perticipant .

• bench press 70k 2 o reps

• Biceps curl 30kg -30rep
  repeat program two sets.

Abdominal

• normal crunch 60reps

• crunches catch 60reps
  repeat program 5sets
  

  
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