Full Week Gym Workout Plan | Week Schedule For Gym Workout | Buddy Fitness

CONTENT OF VIDEO :-

Full Week Gym Workout Plan

Week Schedule For Gym Workout

FULL WEEK WORKOUT PLAN AT GYM

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WEEK SCHEDULE FOR GYM WORKOUT

MONDAY - CHEST

TUESDAY - BACK

WEDNESDAY - BICEP

THURSDAY - TRICEPS & ABS

FRIDAY - SHOULDER (DELTOID)

SATURDAY - LEGS

SUNDAY - REST

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MONDAY

CHEST WORKOUT

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1) BARBELL FLAT BENCH PRESS

2) BARBELL INCLINE BENCH PRESS

3) BARBELL DECLINE BENCH PRESS

4) PEC DEC FLY

5) STANDING CABLE FLY

6) HIGH CABLE FLY (CROSS OVER)

7) LOW STANDING CABLE FLY

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TUESDAY

BACK WORKOUT

LATS / MID-BACK / LOWER BACK

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1) LAT PULL-DOWN (WIDE GRIP)

2) SEATED CABLE ROW

3) DEADLIFT

4) BENT OVER ROW

5) BACK EXTENSION (HYPER)

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WEDNESDAY

BICEPS WORKOUT

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1) DUMBBELL BICEP CURL

2) CLOSE GRIP EZ BAR CUR

3) EZ-BAR PREACHER CURL

4) DUMBBELL HAMMER PREACHER CURL

5) DUMBBELL REVERSE CURL

6) SEATED BARBELL WRIST CURL (FOREARMS)

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THURSDAY

TRICEP & ABS WORKOUT

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1) TRICEP BENCH DIPS

2) DUMBBELL OVERHEAD EXTENSION

3) PULLEY PUSH DOWN

4) DUMBBELL KICK BACK

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AFTER TRICEP WORKOUT DO ABS WORKOUT

1) SIT - UPS

2) BICYCLE CRUNCHES

3) INCLINE STRAIGHT LEG & HIP RAISE

4) HANGING KNEE & LEG RAISES

5) SEATED V SITS

6) WEIGHED RUSSIAN TWIST

7) WEIGHTED SITS UPS

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FRIDAY

SHOULDERS (DELTOID) & TRAPS WORKOUT

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1) DUMBBELL SIDE RAISE

2) DUMBBELL FRONT RAISE

3) DUMBBELL SHOULDER PRESS (SEATED)

4) FRONT RAISE (CABLE)

5) REVERSE PEC DECK

6) FACE PULLS

7) DUMBBELL SHRUGS (TRAPS)

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SATURDAY

LEGS WORKOUT

(3 SETS OF 8 TO 12 REPS)

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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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SUNDAY

REST TIME

By Buddy Fitness Ravi Kumar

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Chapters :

0:00 INTRODUCTION

0:03 FULL WEEK GYM WORKOUT PLAN

0:08 TIPS BEFORE WE START

0:41 MONDAY - CHEST WORKOUT

0:45 Barbell Flat Bench Press

0:54 Barbell Incline Bench Press

1:04 Barbell Decline Bench Press

1:11 Pec Deck Fly - (MACHINES)

1:22 Standing Cable Fly

1:30 High Cable Fly (Cross Over)

1:39 Low Standing Cable Fly

1:47 TUESDAY - BACK WORKOUT

1:54 Lat Pull-Down (Wide Grip)

2:04 Seated Cable Row

2:12 Deadlift

2:22 Bent Over Row

2:31 Hyper Extension

2:41 WEDNESDAY - BICEPS WORKOUT

2:46 Dumbbell Bicep Curl

2:56 Closs-grip Ez Bar Curl

3:05 Ez-Bar Preacher Curl

3:15 Dumbbell Hammer Preacher Curl

3:25 Dumbbell Reverse Curl

3:34 Seated Barbell Wrist Curl (Forearms)

3:45 THURSDAY - TRICEPS & ABS WORKOUT

3:50 Triceps Bench Dips

4:00 Dumbbell Overhead Extension

4:10 Pulley Push Down

4:20 Dumbbell Kich Back

4:30 ABS

4:32 Sit-ups

4:40 Bicycle Crunches

4:50 Incline Straight Legs And Hip Raise

5:00 Hanging Knee & Leg Raise

5:10 Seated V Sits

5:19 Weighted Russian Twist

5:30 Weighted Sit-ups

5:40 FRIDAY - SHOULDERS & TRAPS WORKOUT

5:46 Dumbbell Side Raise

5:55 Dumbbell Front Raise

6:06 Dumbbell Shoulder Press (seated)

6:16 Front Raise (Cable)

6:25 Reverse Pec Deck

6:36 Face Pulls

6:46 Dumbbell Shrugs

6:54 SATURDAY - LEGS WORKOUT

6:58 Barbell Squat

7:06 Barbell Lunges

7:13 Hip Thrust

7:22 Leg Press

7:30 Leg Extension

7:39 Laying Leg Curls

7:47 Seated Calf Raise

7:58 SUNDAY - Take Rest Day - Sleep To Recover Muscles

8:11 Subscribe to Buddy Fitness