Two Body Parts A Day Workout Plan | Full Week Workout Plan At Gym



CONTENT OF VIDEO :-
TWO BODY PARTS A DAY 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
—————————————————————
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

You may also like...

6 Responses

  1. BHAI ABS KI KONSE DAY KO KARE 🙏 PLEASE TELL

  2. Saz Lam says:

    Awesome video, but when to do abs? I want to add abs workout in the routine you explained. I want to do it twice in a week too.

Leave a Reply

Your email address will not be published. Required fields are marked *