FULL WEEK GYM WORKOUT PLAN 2023
WORKOUT TYPE : – FULL BODY
TRAINING LEVEL : – BEGINNER & INTERMEDIATE
TARGET GENDER : – MALE & FEMALE
TARGET GOALS : – MUSCLE GAIN | WEIGHT GAIN | FAT LOSS
FULL WEEK WORKOUT PLAN | GYM WORKOUT PLAN
(DAY – 1) MONDAY – CHEST
(DAY – 2) TUESDAY – BACK
(DAY – 3) WEDNESDAY – BICEPS & FOREARMS
(DAY – 4) THURSDAY – TRICEPS & ABS
(DAY – 5) FRIDAY – SHOULDERS
(DAY – 6) SATURDAY – LEGS
(DAY – 7) SUNDAY – REST
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CONTENT OF VIDEO
0:00 Introduction
0:03 Full Week Gym Workout Plan
0:09 Tips Before We Start
0:29 Day 1/ Monday – CHEST WORKOUT
0:35 BARBELL BENCH PRESS
0:47 INCLINE BARBELL BENCH PRESS
1:00 DECLINE BARBELL BENCH PRESS
1:13 PEC DECK FLY
1:25 HIGH CABLE FLY (CROSS OVER)
1:37 LOW CABLE FLY
1:50 Day 2 / Tuesday – BACK WORKOUT
1:55 LAT PULL-DOWN
2:07 SEATED CABLE ROW
2:20 BARBELL DEADLIFT
2:30 BARBELL BENT OVER ROW
2:42 BACK EXTENSION
2:52 Day 3 / Wednesday – BICEPS & FOREARMS WORKOUT
2:57 DUMBBELL BICEP CURL
3:10 CABLE BICEPS CURL (EZ – BAR)
3:22 PREACHER CURL MACHINE
3:36 DUMBBELL HAMMER CURL
3:48 FOREARMS WORKOUTS
3:51 DUMBBELL WRIST CURL
4:03 DUMBBELL REVERSE WRIST CURL
4:15 Day 4 / THURSDAY – TRICEPS & ABS WORKOUT
4:21 TRICEPS PUSH DOWN (CABLE)
4:31 DUMBBELL OVERHEAD EXTENSION
4:42 Dumbbell KICK BACK
4:53 ABS WORKOUT
4:57 BICYCLE CRUNCHES
5:07 REVERSE CRUNCHES
5:18 DECLINE SIT – UP
5:31 Day 5 / Friday – SHOULDER WORKOUT
5:36 SEATED DUMBBELL SHOULDER PRESS
5:51 DUMBBELL SIDE RAISE
6:02 CABLE FRONT RAISE
6:13 REVERSE PEC DECK
6:25 DUMBBELL SHRUG
6:37 Day 6 / SATURDAY – LEGS WORKOUT
6:42 BARBELL SQUAT
6:57 LEG PRESS
7:10 DUMBBELL LUNGES
7:25 LEG EXTENSION
7:37 LEG CURL
7:51 SEATED CALF RAISE
8:02 DAY 7 / Sunday – Take REST DAY
8:13 WWW.BUDDYFITNESS.IN
8:20 Do Subscribe To Buddy Fitness
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