TWO BODY PARTS A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN
FULL WEEK WORKOUT PLAN FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
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TWO MUSCLE GROUPS PER DAY WORKOUT PLAN
MONDAY – CHEST & BACK
TUESDAY – SHOULDER & LEGS
WEDNESDAY – BICEP & TRICEP
THURSDAY – CHEST & BACK
FRIDAY – SHOULDER & LEGS
SATURDAY – BICEP & TRICEP
SUNDAY – REST
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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.
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MONDAY & THURSDAY
CHEST WORKOUT & BACK WORKOUT
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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
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BACK WORKOUT
(3 SETS OF 8 TO 12 REPS)
LATS / MID-BACK / LOWER BACK
1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
5) HYPER EXTENSION
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TUESDAY & THURSDAY
SHOULDER (DELTOID) & LEGS WORKOUT
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SHOULDER (DELTOID) WORKOUT
(3 SETS OF 8 TO 12 REPS)
1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) REVERSE PEC DECK
5) DUMBBELL SHRUGS (TRAPS)
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LEGS WORKOUT
(3 SETS OF 8 TO 12 REPS)
1) BARBELL SQUAT (BACK)
2) BARBELL LUNGES
3) HIP THRUST
4) LEG PRESS
5) LEG EXTENSION
6) LYING LEG CURLS
7) SEATED CALF RAISE
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WEDNESDAY & SATURDAY
BICEP & TRICEP
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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)
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TRICEP WORKOUT
(3 SETS OF 8 TO 12 REPS)
1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
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SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
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By Buddy Fitness Ravi Kumar
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