Full Week GYM Workout Plan

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Full Week GYM Workout Plan

Every Muscle in Our body need certain amount of Rest time. Therefore  in this Blog we will Give FULL WEEK WORKOUT SCHEDULE  PLAN

This Schedule is for the  People who have completed full body workout for atleast 20 day of joining the gym.

If you are Beginner then you need to complete the schedule of full body workout so that you body get stable and get strong to left heavy

So here is the best full week  workout schedule made by use for you.

List on Workouts

There are many number of workout  Here will List of Main of them

Chest —-  3 sets ( 12- 15 reps ) 

Chest Workout  total of 3 sets with makeup with 12 to 15 reps each workout listed below

  • Barbell Bench Press……
  • Flat Bench Dumbbell Press. …
  • Low-Incline Barbell Bench Press. …
  • Machine Decline Press. …
  • Seated Machine Chest Press. …
  • Incline Dumbbell Press. …
  • Dips For Chest. …
  • Incline Bench Cable Fly

Triceps —–   3 sets ( 12- 15 reps ) 

Triceps Workout  total of 3 sets with makeup with 12 to 15 reps each workout listed below

  • Close-Grip Barbell Bench Press
  • Dip Machine
  • Seated Dumbbell Press
  • V-Bar Pulldown
  • EZ-Bar Skullcrusher
  • Close-Grip Barbell Bench Press
  • Triceps Pushdown – Rope Attachment

Lats

Lats ( Back ) Workout  total of 3 sets with makeup with 15 to 20 reps  of each workout listed below…

  • Straight-Arm Pulldown
  • Seated Cable Rows
  • Underhand Cable Pulldowns
  • Reverse Grip Bent-Over Rows
  • Close-Grip Front Lat Pulldown
  • Bent Over Two-Arm Long Bar Row
  • Lying T-Bar Row

Biceps —– 3 sets ( 8- 12 reps ) 

Biceps Workout  total of 3 sets with makeup with 8 to 12 reps each workout listed below

  • Standing Concentration Dumbell Curl
  •  EZ- bar curl  
  • Wide Grip Standing  BarBell Curl
  • Dumbell Curl
  • Hammer Curl
  • OverHead Cable Curl
Related article:  4 Best Calf Exercises To Get Diamond Shaped Calves

Shoulder —– 3 sets ( 8 – 10 reps ) 

Shoulder Workout  total of 3 sets with makeup with 8 to 10 reps each workout listed below

  • Front Cable Raise
  • Seated Barbell Military Press
  • Dumbbell Shoulder Press
  • Upright Barbell Row
  • Seated Bent-Over Rear Delt Raise
  • Side Lateral Raise
  • Standing Front Barbell Raise Over Head

Legs —— 3 sets ( 20 – 25 reps ) 

Legs Workout  total of 3 sets with makeup with 20 to 25 reps each workout listed below

  • Barbell Squat
  • Dumbbell Lunges
  • Leg Press
  • Lying Leg Curls
  • Standing Calf Raises
  • Hack Squat

Abdominal abs  —- 3 sets ( 12- 15 reps )  or ..

Abs  Workout  total of 3 sets with makeup with 12 to 15 reps or Hold you body at plank position for 30 to 60 seconds of  each workout listed below

  • Plank Up
  • Plank With T Rotation
  • Swiss Ball Crunch
  • Bicycle Kicks
  • V-Hold
  • Knee-Up With Stability Ball
  • Mountain Climber

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