#workoutplan #symmetrical #gym #gymworkout
Full Week Workout Plan
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Monday – CHEST & TRICEP
Tuesday. – BACK & BICEP
Wednesday – REST
Thursday – SHOULDERS & ABS
Friday. – LEGS & FOREARM
Saturday – REST
Sunday – REST
MONDAY – CHEST WORKOUT
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1) BARBELL BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) STANDING DUMBBELL SCOOP
4) PEC DECK FLY MACHINE
5) HIGH CABLE CHEST FLY
6) STRAIGHT BAR TRICEP PUSH DOWN
7) SKULL CRUSHERS
8) CABLE OVERHEAD TRICEP EXTENSION
TUESDAY – BACK AND BICEP
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1) LAT PULL DOWN
2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)
3) SEATED CABLE ROW
4) BARBELL BENT OVER ROW ( UNDERHAND GRIP )
5) HYPEREXTENSION
6) BICEP CURL
7) INCLINE DUMBBELL CURL
8) HAMMER CURL
WEDNESDAY – REST
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THURSDAY – SHOULDERS AND ABS
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1) SMITH MACHINE BEHIND NECK PRESS
2) SHOULDER LATER RAISE
3) DUMBBELL FRONT RAISE
4) MACHINE REVERSE FLY
5) BARBELL SHRUGS
6) CRUNCHES
7) VERTICAL LEG RAISES
8) DECLINE TWISTING CRUNCHEREST
FRIDAY – LEGS AND FOREARM
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1) SMITH MACHINE SQUAT
2) LEG PRESS
3) LEG EXTENSION
4) LYING LEG CURLS
5) SMITH MACHINE CALF RAISE
6) BARBELL REVERSE GRIP CURL
7) BARBELL WRIST CURL
SATURDAY – REST
SUNDAY – REST