Scribd Logo
Upload

Welcome to Scribd!

  • 55 views

    Gym Plan

    Uploaded by

    Banmeet
    The document outlines a 4 day weekly workout program focusing on different muscle groups each day: legs and biceps on Monday, chest and triceps on Wednesday, back and biceps on Thursday, and shoulders and triceps on Sunday. It includes exercises, sets, reps, and rest times. Friday is dedicated to circuit training with exercises done consecutively for 30 seconds each.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Gym Plan

    Uploaded by

    Banmeet
    55 views6 pages
    The document outlines a 4 day weekly workout program focusing on different muscle groups each day: legs and biceps on Monday, chest and triceps on Wednesday, back and biceps on Thursday, and shoulders and triceps on Sunday. It includes exercises, sets, reps, and rest times. Friday is dedicated to circuit training with exercises done consecutively for 30 seconds each.

    Original Title

    gym plan

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4 day weekly workout program focusing on different muscle groups each day: legs and biceps on Monday, chest and triceps on Wednesday, back and biceps on Thursday, and shoulders and triceps on Sunday. It includes exercises, sets, reps, and rest times. Friday is dedicated to circuit training with exercises done consecutively for 30 seconds each.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    55 views6 pages

    Gym Plan

    Uploaded by

    Banmeet
    The document outlines a 4 day weekly workout program focusing on different muscle groups each day: legs and biceps on Monday, chest and triceps on Wednesday, back and biceps on Thursday, and shoulders and triceps on Sunday. It includes exercises, sets, reps, and rest times. Friday is dedicated to circuit training with exercises done consecutively for 30 seconds each.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    Wednesday

    chest
    barbell incline press 5*5
    db flat bench press 5*5
    decline dips 5*5
    fly 5*5
    decline skull crusher + barbell tricep press 3*8
    tricep press down 3*8
    bench dips 3*8
    double arm 3*8

    Thursday
    back
    deadlif 4 set
    lat pull down v grip 5*5
    machine rows 5*5
    wide grip lat pull down 5*5
    hyper extension 5*5
    barbell curl + close grip barbell curl 3*8
    hammer curl + db incline curl 3*8
    preacher 3*8
    reverse cable curl + db wrist curl 3*8

    Sunday
    shoulder
    barbell press behind neck 5*5
    db press 5*5
    db side raise 5*5
    db front raise 5*5
    barbell shrugs 5*5
    incline barbell skull crusher 3*16
    single arm 3*16
    kick back 3*16
    bench dips 3*16

    Monday
    legs
    squats 4 set
    leg press 5*5
    lunges 5*5
    leg extension 5*5
    calf 5*5
    cable curl 3*16
    db single hand curl (wrist inwards) 3*16
    db concentration 3*16
    twenty one reps 21
    Friday
    circuit training
    db chest press 30sec
    db shoulder press 30sec
    db curl 30sec
    both arm 30sec
    rowing 30sec
    SET 1 SET 2
    Monday
    Legs + Bicep defination
    Squats 4 set
    Leg press 5*5
    Lunges 5*5
    Leg extension 5*5
    Calf 5*5
    Cable curl 3*16
    Db single hand curl (wrist inwards) 3*16
    Db concentration 3*16
    Twenty one reps 21

    Wednesday
    Chest + Tricep mass
    Barbell incline press 5*5
    Db flat bench press 5*5
    Decline dips 5*5
    Fly 5*5
    Decline skull crusher + barbell tricep press 3*8
    Tricep press down 3*8
    Bench dips 3*8
    Double arm 3*8

    Thursday
    Back + Bicep mass
    Deadlif 4 set
    Lat pull down v grip 5*5
    Machine rows 5*5
    Wide grip lat pull down 5*5
    Hyper extension 5*5
    Barbell curl + close grip barbell curl 3*8
    Hammer curl + db incline curl 3*8
    Preacher 3*8
    Reverse cable curl + db wrist curl 3*8

    Friday
    Circuit training
    Db chest press 30sec
    Db shoulder press 30sec
    Db curl 30sec
    Both arm 30sec
    Rowing 30sec

    Sunday
    Shoulder + Tricep defination
    Barbell press behind neck 5*5 0 2.5
    Db press 5*5 7.5 10
    Db side raise 5*5 5 7.5
    Db front raise 5*5 5 7.5
    Barbell shrugs 5*5 15 20
    Incline barbell skull crusher 3*16 0 2.5
    Single arm 3*16 5 5
    Kick back 3*16 2.5 2.5
    Bench dips 3*16 0 0
    WEEK 1
    SET 3 SET 4 SET 5
    5 7.5 10
    12.5 15 17.5
    10 12.5 15
    10 12.5 15
    25 30 35
    5
    5
    5
    0

    You might also like