- Full week gym workout plan for all the fitness target goals.
Tips Before We Start
in week six days workout, take one day rest. Eight to 10 minutes to body warm up before your workout.
Do eight to 12 reps in each set. increase the weight from set one to three.
Take one to two minutes rest in each set. Take a sip of water and some intervals.
Eight to 10 minutes of stretching after a workout.
take help of a trainer or friend for support.
Monday Workout For Chest
- Barbell flat bench press: three sets of eight to 12 reps.
- barbell Incline Bench Press: three sets of eight to 12 reps.
- barbell decline bench press: three sets of eight to 12 reps.
- the back deck fly three sets of eight to 12 reps.
- Standing cable fly three sets of eight to 12 reps.
- High cable fly cross over three sets of eight to 12 reps.
- Low standing cable fly three sets of eight to 12 reps.
Tuesday Workout for Back
- lats mid back, lower back. lat pulldown. three sets of eight to 12 reps.
- Seated cable row, three sets of eight to 12 reps. deadlift, three sets of eight to 12 reps. bent over row.
- three sets of eight to 12 reps hyperextension three sets of eight to 12 reps.
Wednesday Workout for Biceps
dumbbell bicep curl, three sets of eight to 12 reps. close grip
the bar preacher curls three sets of eight to 12 reps.
The dumbbell hammer preacher curls three sets of eight to 12 reps.
dumbbell reverse curl three sets of eight to 12 reps.
Seated barbell wrist curl two sets of eight to 12 reps.
Thursday Workout for Triceps and ABS
- A bench nips three sets of eight to 12
- dumbbell overhead extension, three sets of eight to 12 reps.
- pulley pushed down three sets of eight to 12 reps.
- dumbbell kick back three sets of eight to 12 reps.
- sit ups, three sets of 15 to 20 reps.
- Vertical crunches, three sets of 15 to 20 reps. incline straight leg and hip praise three sets of 15 to 20 reps
- Hanging knee and leg raises three sets of 15 to 20 reps.
- Seated v sets, three sets of 15 to 20 reps. weighted right rushing twist, three sets of 15 to 20 reps.
- weighted sets ups, three sets of 15 to 20 reps.
Friday workout for shoulders, deltoid and traps
- dumbbell signed raise three sets of eight to 12 reps. Done dumbbell front raise three sets of eight to 12 reps.
- dumbbell shoulder press seated three sets of eight to 12 reps.
- Front raise cable, three sets of eight to 12 reps.
- Reverse back deck three sets of eight to 12 reps.
- Face polls, three sets of eight to 12 reps. dumbbell shrugs, three sets of eight to 12 reps.
Saturday workout for legs
- barbell squat, three sets of eight to 12 reps.
- barbell lunges, three sets of eight to 12 reps. hip thrust,
- three sets of eight to 12 reps.
- Leg Press three sets of eight to 12 reps.
- leg extension three sets of eight to 12 reps. Lean leg curls, three sets of eight to 12 reps.
- Seated calf raise three sets of eight to 12 reps.
