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Full Training Of Gym Workout Plan

Full Training Of Gym Workout Plan

620 번 감상됨

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FULL WEEK WORKOUT PLAN FOR

MUSCLES GAIN | FAT LOSS | WEIGHT GAIN.

WEEK SCHEDULE FOR GYM WORKOUT

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

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

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

5) STANDING CABLE FLY

6) HIGH CABLE FLY (CROSS OVER)

7) LOW STANDING CABLE FLY

TUESDAY

BACK WORKOUT
LATS / MID-BACK / LOWER BACK

(3 SETS OF 8 TO 12 REPS)

1) LAT PULL-DOWN (WIDE GRIP)

2) SEATED CABLE ROW

3) DEADLIFT

4) BENT OVER ROW

5) BACK EXTENSION (HYPER)

WEDNESDAY

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

6) SEATED BARBELL WRIST CURL (FOREARMS)
카테고리: 최고의 무료 온라인 스포츠 태그 영상
추가됨: 22 Sep 2021
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