The Best Muscle Building Diet Plan To Build Muscle Fast

Chest & Arms*Flat Barbell Bench: 3x6-8*Incline Dumbbell Bench: 3x6-8*Flat Dumbbell Flye: 3x8-10*Cable Crossover: 3x10-12 (Performed every 2nd-3rd session)-*EZ Bar Curl: 3x6-8*Incline Dumbbell Curl: 3x8-10*Preacher Curl: 3x8-10-*Lying French Press: 3x6-8*Tricep Pushdown: 3x10-12*Rope Overhead Extension: 3x8-10Day 2: Legs & Abs*Front Squats: 3x6-8*Leg Press: 3x8-10*Lunges: 3x8-10*Romanian Deadlift: 3x6-8*Leg Curls: 3x8-10 (Performed every 2nd-3rd session)*Calf Raises: 5x10-12-*Cable Crunches: 3x10-12Day 3: Back & Delts*Barbell Row 3x6-8*Lat Pulldown 3x10-12*Cable Row 3x8-10*Dumbbell Row 3x6-8*Shrugs 3x8-10 (Performed every 2nd-3rd session)-*Dumbbell Shoulder Press: 3x6-8*Side Lateral: 3x8-10*Face Pulls: 3x10-12.

My friend has been training me at my house where I only use my 15 lb weights cause I have nothing else I've been doing this for 4 months now and Ive seen great gains and my creatine cycle also ends today so today is my first time ever going to a gym I signed up at 24 hr fitness and I go in a few hours btw im 16 and weigh 140lbs

heres what he has set me up with to do for today:


4 set flat barbell bench (10-15 reps)
3 set dumbbell flys
4 set incline dumbbell
4 set capable cross overs
4 set wide
3 set ab killers
4 set captains chair

I have no idea what any of that **** is because I've never used any equipment at all..


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