Products You May Like
Full Week Gym Workout Plan
Week Schedule For Gym Workout
FULL WEEK WORKOUT PLAN FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN |
————————————————————-
WEEK SCHEDULE FOR GYM WORKOUT
MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
————————————————————-
TIPS BEFORE WE START
IN WEEK 6 DAYS WORKOUT ONE DAYS REST (SUNDAY) .
8 – 10 MIN BODY WARM UP BEFORE WORKOUT.
8 TO 12 REPS IN EACH SET.
INCREASE THE WEIGHT FROM SET 1 TO 3.
TAKE 1 TO 2 MIN REST IN EACH SET.
TAKE SIP OF WATER IN SOME INTERVALS.
8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.
TAKE HELP OF TRAINER OR FRIEND FOR SUPPORT.
____________________________________
MONDAY
CHEST WORKOUT
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) BARBELL FLAT BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) PEC DEC FLY
5) STANDING CABLE FLY
6) HIGH CABLE FLY (CROSS OVER)
7) LOW STANDING CABLE FLY
—————————————————————
TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
5) BACK EXTENSION (HYPER)
—————————————————————
WEDNESDAY
BICEPS WORKOUT
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) DUMBBELL BICEP CURL
2) CLOSE GRIP EZ BAR CURL
3) EZ-BAR PREACHER CURL
4) DUMBBELL HAMMER PREACHER CURL
5) DUMBBELL REVERSE CURL
6) SEATED BARBELL WRIST CURL (FOREARMS)
—————————————————————
THURSDAY
TRICEP & ABS WORKOUT
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
—————————————————————
AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
—————————————————————
1) SIT – UPS
2) BICYCLE CRUNCHES
3) INCLINE STRAIGHT LEG & HIP RAISE
4) HANGING KNEE & LEG RAISES
5) SEATED V SITS
6) WEIGHED RUSSIAN TWIST
7) WEIGHTED SITS UPS
—————————————————————
FRIDAY
SHOULDERS (DELTOID) & TRAPS WORKOUT
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) FRONT RAISE (CABLE)
5) REVERSE PEC DECK
6) FACE PULLS
7) DUMBBELL SHRUGS (TRAPS)
—————————————————————
SATURDAY
LEGS WORKOUT
(3 SETS OF 8 TO 12 REPS)
—————————————————————
1) BARBELL SQUAT (BACK)
2) BARBELL LUNGES
3) HIP THRUST
4) LEG PRESS
5) LEG EXTENSION
6) LYING LEG CURLS
7) SEATED CALF RAISE
—————————————————————
SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
—————————————————————
By Buddy Fitness Ravi Kumar
Do Like, Comment & Share It And Do Subscribe To Buddy fitness
Click Here To Subscribe : https://www.youtube.com/c/BuddyFitness
Follow Me On Instagram :- @buddy_fitness_official
https://instagram.com/buddy_fitness_official?igshid=1wvj90wb9tbp3
Follow Me On Instagram :- @buddy_fitness_
https://instagram.com/buddy_fitness_?igshid=133qruswck582
Follow Me On Twitter :-
Buddy Fitness (Ravi Kumar) (@buddyfitnessrk)
https://twitter.com/buddyfitnessrk?s=09
Follow Me On Facebook :-
https://www.facebook.com/profile.php?id=100007843273042
Follow Me On Facebook page :-
https://m.facebook.com/buddyfitnessravikumar/
Follow Me On Sharechat :-
https://b.sharechat.com/qzNpUPjXTS
#workoutplan #gymworkout #buddyfitness #ravikumar