𝕄𝔸ℍ𝔸𝕍𝔼𝔼ℝ 𝔾𝕐𝕄 𝔻𝕀𝔾𝕀𝕋𝔸𝕃

Here's a Dual Muscle Workout Split plan — perfect for training two muscle groups per session . This approach is time-efficient and maximizes recovery and growth. Dual Muscle Workout Split (Weekly Plan) Day 1: Chest + Triceps Bench Press – 4 sets x 6–10 reps Incline Dumbbell Press – 3 sets x 8–10 reps Chest Fly (Cable or Dumbbell) – 3 sets x 12 reps Triceps Pushdown – 4 sets x 10–12 reps Overhead Triceps Extension – 3 sets x 10 reps Dips – 2 sets to failure Day 2: Back + Biceps Pull-Ups – 4 sets x max reps Bent Over Rows – 3 sets x 8–10 reps Lat Pulldown – 3 sets x 10 reps Barbell Curl – 3 sets x 10 reps Hammer Curl – 3 sets x 10 reps Concentration Curl – 2 sets x 12 reps Day 3: Rest or Active Recovery (light cardio, stretching, yoga) Day 4: Shoulders + Abs Overhead Press (Barbell/Dumbbell) – 4 sets x 8–10 reps Side Lateral Raise – 3 sets x 12 reps Front Raise – 3 sets x 10 reps Rear Delt Fly – 3 sets x 12 reps Plank – 3 ...