पूरे हफ्ते का वर्कआउट प्लान | Full Week Gym Workout Plan | Week Schedule For Gym Workout Plan



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Day 1
CHEST:
FLAT BENCH PRESS 3 SETS (15 TO 20 REPS)
INCLINE AND DECLINE 3 DUMBBELL PRESS 3 SETS (15 TO 20 REPS)
PEC FLY 3 SETS (15 TO 20 REPS)
PUSH UPS 1 × failure

SHOULDER :-
MILITARY PRESS 3 SETS (15 TO 20 REPS)
DUMBBELL OVERHEAD 3 SETS (15 TO 20 REPS)
SHOULDER PRESS
LATERAL RAISE 3 SETS (15 TO 20 REPS)
REVERSE REAR DELT 3 SETS (15 TO 20 REPS)

TRICEPS :-
BOTH HAND DUMBBELL TRICEP EXTENSION 3
CABLE PUSHDOWN 3
REVERSE DIPS. 3

DAY 2 :-
BACK AND BICEPS
BARBELL CONVENTIONAL
DEADLIFT 4 SETS (15 TO 20 REPS)
LAT PULLDOWN 3 SETS (15 TO 20 REPS)
SEATED ROWING 3 SETS (15 TO 20 REPS)
BENT OVER BARBELL ROWS 3 SETS (15 TO 20 REPS)
CHIN UPS (SUPINATED). 3 SETS (15 TO 20 REPS)
DUMBBELL SHRUGS 3 SETS (15 TO 20 REPS)

BICEPS :-
DUMBBELL ALTERNATE CURLS 3 SETS (15 TO 20 REPS)
PREACHER / BARBELL CURLS 3 SETS (15 TO 20 REPS)
HAMMER CURLS 3 SETS (15 TO 20 REPS)
REVERSE WRIST CURLS 3 SETS (15 TO 20 REPS)

DAY 3 LEGS & CALF
SQUATS 2×25
BARBALL SQUATS 3 SETS (15 TO 20 REPS)
LEG PRESS 3 SETS (15 TO 20 REPS)
LUNGES STATIC 3 SETS (15 TO 20 REPS)
LEG CURLS 3 SETS (15 TO 20 REPS)
STANDING OR SEATED CALF 3 SETS (15 TO 20 REPS)

Day 4 off

Day 5 repeat day 1

Day 6 repeat day 2

Day 7 repeat day 3

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Hope you guys will like this video. If you have any doubt then please comment.
So this video will help you for sure.

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34 Responses

  1. क्या आप – 1,000 Comments का और 10,000 Likes का Goal पूरा कर दोगे ?

  2. Home workout ka sedule bhi bta do Sir barbel & dumble K sath

  3. Sir plzz help with my abs they are not coming I exercise daily follow diet but results is zero plzz make video on abs workout especially lower ones
    FROM YOUR BIGGEST FAN PLZZ HELP

  4. Top 10 says:

    भाई 1 महीने से जीम कर रहा हूँ कोई रिज़ल्ट नहीं मिल रहा कोई टीप दो

  5. Rahul Biswas says:

    Sir day to day workout ki videos shoot kar dejie. Ishe bahut benifit mila aur motivation here. Jo ye chahte hai Like karo 10000 video ko.

  6. Isi hi video ka intezaar tha thank you

  7. OJAS GIRDHAR says:

    bhai main calesthenics karta hu uske excersise btado

  8. एक्सर्साइज kitne minit tak karni hai.

  9. Mahtab Alam says:

    Plz sir help me i am very poor for my body

  10. Aditya Singh says:

    Bhai dumbell or barblel se kar sakte hai kya?

  11. Zayn Sheikh says:

    Kuch din pahle to aapne leg karne kaha tha monday ko

  12. Gutte Raja says:

    Abs kb lgana ha phir

  13. Gutte Raja says:

    Sir es k liya diet ke video bnao koi

  14. Soni Ji says:

    Bhai apki toh body he hi ni h

  15. samrat das says:

    Nice / diet bhi chaiye

  16. Aapka workout plan bahut achha rahata hai sir…..but ek advice sirf apaka headphone change karo sir …so vo concentrate nahi karne deta vedio…

  17. फ़लक तक साथ चलने का इरादा है मेरा

    तुम बस जमीं पर साथ ना छोड़ना…।।

  18. 72 hour ha rest kab kab le?

  19. noob loot says:

    OMG 😍💋 💝💖❤️

  20. Sir home workout Ka BHI agar routine or exercise bata dete toh maha aa jata.

  21. Deepak Anand says:

    How much proteins and carbohydrates is necessary everyday . 100 g protein & carbs, is it enough for a day .

  22. Akash Singh says:

    Thanks sir 😘😘😘

  23. Krish Gaming says:

    Thank you so much sir.

  24. Sir cardio ke baare me bi batayein please

  25. 1 month ke baad workout me kya change krna hoga

  26. pankaj kumar says:

    Thanks for help sir
    Sir kya hum exercise ( push-up , biceps etc) day gap na rakh kar daily kar sakte he

  27. Aaryan Roy says:

    Sir abs kb train kre …fat jada hai toh hafte me 2 baar krne padega???

  28. Sir pull workout me "back & biceps ke saath rear delts" v add kr skte hai kya ? Wo v toh pull movement me hi aata hai na sayad ?? 🤔

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