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Gym Plan

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.

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Banmeet
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80 views6 pages

Gym Plan

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.

Uploaded by

Banmeet
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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

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