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vipul soni on Instagram: "🔹 Monday – Shoulders + Legs Shoulders: 1. Overhead Barbell Press – 4 sets × 8–10 reps 2. Dumbbell Lateral Raises – 3 sets × 12–15 reps 3. Front Plate Raises – 3 sets × 12 reps 4. Rear Delt Fly (Machine or Dumbbell) – 3 sets × 12–15 reps Legs: 1. Barbell Squats – 4 sets × 8–10 reps 2. Romanian Deadlifts – 3 sets × 10 reps 3. Leg Press – 3 sets × 12 reps 4. Leg Curls – 3 sets × 12–15 reps 5. Standing Calf Raises – 4 sets × 15–20 reps ⸻ 🔹 Tuesday – Chest + Triceps Chest:
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CHANDRAM CHOUDHARY ||FITNESS ||TRANSFORMATION || on Instagram: "🔥Best workout split is here ⬇️ DM FOR FULL PDF 🙌 📆Day 1 – Chest + Triceps ⬇️ Chest🏋️ 1. Barbell Bench Press – 3 sets 2. Incline Dumbbell Press – 3 sets 3. Chest Fly (Cable/Dumbbell) – 3 sets Triceps🔥 4. Close-Grip Bench Press – 3 sets 5. Rope Pushdown – 3 sets 6. Overhead Dumbbell Extension – 3 sets 📆Day 2 – Back + Biceps ⬇️ Back🔙 1. Deadlift – 3 sets 2. Pull-ups / Lat Pulldown – 3 sets 3. Barbell Row – 3 sets Biceps💪 4. Bar
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Avnish Yadav | Online Fitness Coach 🇮🇳 on Instagram: "🚨Complete Muscle Building Workout👇🏻 PUSH (Chest, Shoulders, Triceps) Main Compounds: Barbell Bench Press & Seated Shoulder Press • Barbell Bench Press – 4 sets x 6–8 reps • Incline Dumbbell Press – 3 sets x 10 reps • Seated Barbell Shoulder Press – 4 sets x 8 reps • Dumbbell Lateral Raises – 3 sets x 15 reps • Overhead Tricep Extension – 3 sets x 12 reps • Rope Tricep Pushdowns – 3 sets x 15 reps Day 4 variation: • Swap Incline Dumbbell
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