फ्री वीडियो देखें Full Training Of Gym Workout Plan

FULL WEEK WORKOUT PLAN FOR

WEEK SCHEDULE FOR GYM WORKOUT

MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - BICEP
THURSDAY - TRICEPS & ABS
FRIDAY - SHOULDER (DELTOID)
SATURDAY - LEGS

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

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)

TUESDAY

BACK WORKOUT
LATS / MID-BACK / LOWER BACK

1) LAT PULL-DOWN (WIDE GRIP)

2) SEATED CABLE ROW

3) DEADLIFT

4) BENT OVER ROW

WEDNESDAY

BICEPS WORKOUT

1) DUMBBELL BICEP CURL

2) CLOSE GRIP EZ BAR CURL

3) EZ-BAR PREACHER CURL

4) DUMBBELL HAMMER PREACHER CURL

5) DUMBBELL REVERSE CURL