CONTENT OF VIDEO :-
Full Week Gym Workout Plan
Week Schedule For Gym Workout
FULL WEEK WORKOUT PLAN AT GYM
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WEEK SCHEDULE FOR GYM WORKOUT
MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
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MONDAY
CHEST WORKOUT
(3 SETS OF 8 TO 12 REPS)
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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)
7) LOW STANDING CABLE FLY
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TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 8 TO 12 REPS)
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1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
5) BACK EXTENSION (HYPER)
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WEDNESDAY
BICEPS WORKOUT
(3 SETS OF 8 TO 12 REPS)
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1) DUMBBELL BICEP CURL
2) CLOSE GRIP EZ BAR CURL
3) EZ-BAR PREACHER CURL
4) DUMBBELL HAMMER PREACHER CURL
5) DUMBBELL REVERSE CURL
6) SEATED BARBELL WRIST CURL (FOREARMS)
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THURSDAY
TRICEP & ABS WORKOUT
(3 SETS OF 8 TO 12 REPS)
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1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
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AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
1) SIT – UPS
2) BICYCLE CRUNCHES
3) INCLINE STRAIGHT LEG & HIP RAISE
4) HANGING KNEE & LEG RAISES
5) SEATED V SITS
6) WEIGHED RUSSIAN TWIST
7) WEIGHTED SITS UPS
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FRIDAY
SHOULDERS (DELTOID) & TRAPS WORKOUT
(3 SETS OF 8 TO 12 REPS)
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1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) FRONT RAISE (CABLE)
5) REVERSE PEC DECK
6) FACE PULLS
7) DUMBBELL SHRUGS (TRAPS)
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SATURDAY
LEGS WORKOUT
(3 SETS OF 8 TO 12 REPS)
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1) BARBELL SQUAT (BACK)
2) BARBELL LUNGES
3) HIP THRUST
4) LEG PRESS
5) LEG EXTENSION
6) LYING LEG CURLS
7) SEATED CALF RAISE
—————————————————————
SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
By Buddy Fitness Ravi Kumar
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Chapters :
0:00 INTRODUCTION
0:03 FULL WEEK GYM WORKOUT PLAN
0:08 TIPS BEFORE WE START
0:41 MONDAY – CHEST WORKOUT
0:45 Barbell Flat Bench Press
0:54 Barbell Incline Bench Press
1:04 Barbell Decline Bench Press
1:11 Pec Deck Fly – (MACHINES)
1:22 Standing Cable Fly
1:30 High Cable Fly (Cross Over)
1:39 Low Standing Cable Fly
1:47 TUESDAY – BACK WORKOUT
1:54 Lat Pull-Down (Wide Grip)
2:04 Seated Cable Row
2:12 Deadlift
2:22 Bent Over Row
2:31 Hyper Extension
2:41 WEDNESDAY – BICEPS WORKOUT
2:46 Dumbbell Bicep Curl
2:56 Closs-grip Ez Bar Curl
3:05 Ez-Bar Preacher Curl
3:15 Dumbbell Hammer Preacher Curl
3:25 Dumbbell Reverse Curl
3:34 Seated Barbell Wrist Curl (Forearms)
3:45 THURSDAY – TRICEPS & ABS WORKOUT
3:50 Triceps Bench Dips
4:00 Dumbbell Overhead Extension
4:10 Pulley Push Down
4:20 Dumbbell Kich Back
4:30 ABS
4:32 Sit-ups
4:40 Bicycle Crunches
4:50 Incline Straight Legs And Hip Raise
5:00 Hanging Knee & Leg Raise
5:10 Seated V Sits
5:19 Weighted Russian Twist
5:30 Weighted Sit-ups
5:40 FRIDAY – SHOULDERS & TRAPS WORKOUT
5:46 Dumbbell Side Raise
5:55 Dumbbell Front Raise
6:06 Dumbbell Shoulder Press (seated)
6:16 Front Raise (Cable)
6:25 Reverse Pec Deck
6:36 Face Pulls
6:46 Dumbbell Shrugs
6:54 SATURDAY – LEGS WORKOUT
6:58 Barbell Squat
7:06 Barbell Lunges
7:13 Hip Thrust
7:22 Leg Press
7:30 Leg Extension
7:39 Laying Leg Curls
7:47 Seated Calf Raise
7:58 SUNDAY – Take Rest Day – Sleep To Recover Muscles
8:11 Subscribe to Buddy Fitness
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