Full Week Gym Workout Plan | Week Schedule For Gym Workout | Buddy Fitness



CONTENT OF VIDEO :-
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

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3 Responses

  1. Great #buddyfitness πŸ–’πŸ–’πŸ–’πŸ–’

  2. Rakesh Gupta says:

    Good one πŸ‘ buddy

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