🔹 1. Dumbbell Bent-Over Row (MAIN MASS)

👉 Back thickness

Set 1 → 12 reps (16 KG)
Set 2 → 10 reps (20 KG)
Set 3 → 8 reps (24 KG)
Set 4 → 6–8 reps (26–30 KG)

✔️ Rest = 90 sec

🔥 2. EZ BAR ROW (THICKNESS + POWER)

👉 Total weight

3 Sets × 10–12 reps (20–30 KG)

✔️ Back straight
✔️ Pull to lower chest

✔️ Rest = 60–75 sec

👉 Middle back thickness

🔹 4. EZ Bar Squat (MAIN MASS – Pyramid)

👉 Quads + Glutes

🔹 4 Sets Total

Set 1 → 12 reps (20 KG)
Set 2 → 10 reps (25 KG)
Set 3 → 8 reps (30 KG)
Set 4 → 6–8 reps (35–40 KG)

✔️ Rest = 90 sec

👉 အဓိက size builder (မဖြစ်မနေ)

🔥 5. Dumbbell Romanian Deadlift

👉 Hamstrings + Glutes

👉 Dumbbell = per hand

Set 1 → 12 reps (16 KG)
Set 2 → 10 reps (20 KG)
Set 3 → 8 reps (22–24 KG)
Set 4 → 8 reps (22–24 KG)

✔️ Rest = 90 sec

👉 နောက်ဘက် thigh thickness

💥 6. 𝗗𝗨𝗠𝗕𝗕𝗘𝗟𝗟 𝗚𝗢𝗕𝗟𝗘𝗧 𝗦𝗤𝗨𝗔𝗧

👉 Dumbbell ကို chest နားမှာ တစ်လုံးပဲ ကိုင်ပြီး squat လုပ်တဲ့ exercise

(Recommended – Muscle Growth)

4 Sets × 10–12 reps
Weight = 14–20 KG

✔️ Rest = 60–90 sec

👉 ဒီ setup က
Muscle build အတွက် 90–100% effective 💯

🔥 7. Standing Calf Raise (Dumbbell)

👉 Calves

4 Sets × 15–20 reps
20–30 KG (hold)

✔️ Slow reps (important)

🔥 5. EZ BAR UPRIGHT ROW (THICKNESS)
3 Sets × 10–12 reps (16–18 KG)

✔️ Rest = 60 sec