Tahmid Khan
Elite Member
TK
Workout Plans
Follow your assigned routines and log your progress.
Assigned Trainer
AR
Arif RahmanHypertrophy Push/Pull/Legs
Goal: Muscle Gain • Week 4/12
Day 1: Push
Chest & Triceps
Barbell Bench Press
4 Sets x 8-12 RepsNote: Control the eccentric.
Incline Dumbbell Press
3 Sets x 10-12 RepsNote: Squeeze at the top.
Lateral Raises
4 Sets x 15 RepsNote: Light weight, strict form.
Tricep Pushdowns
3 Sets x 12 RepsNote: Lock out elbows completely.