Products You May Like
TWO BODY PARTS A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN
FULL WEEK WORKOUT PLAN FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
—————————————————————-
TWO MUSCLE GROUPS PER DAY WORKOUT PLAN
MONDAY – CHEST & BACK
TUESDAY – SHOULDER & LEGS
WEDNESDAY – BICEP & TRICEP
THURSDAY – CHEST & BACK
FRIDAY – SHOULDER & LEGS
SATURDAY – BICEP & TRICEP
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 & THURSDAY
CHEST WORKOUT & BACK WORKOUT
—————————————————————
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
—————————————————————
BACK WORKOUT
(3 SETS OF 8 TO 12 REPS)
LATS / MID-BACK / LOWER BACK
1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
5) HYPER EXTENSION
—————————————————————
TUESDAY & THURSDAY
SHOULDER (DELTOID) & LEGS WORKOUT
—————————————————————
SHOULDER (DELTOID) WORKOUT
(3 SETS OF 8 TO 12 REPS)
1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) REVERSE PEC DECK
5) DUMBBELL SHRUGS (TRAPS)
—————————————————————-
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
—————————————————————
WEDNESDAY & SATURDAY
BICEP & TRICEP
—————————————————————
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)
—————————————————————
TRICEP WORKOUT
(3 SETS OF 8 TO 12 REPS)
1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
—————————————————————
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