Fitness Workout

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Full week gym workout plan for muscle gain | Full week size gain and muscle gain workout plan

दोस्तों घर पे बॉडी बनाने के लिए भी पूरे हफ्ते का वर्कआउट प्लान पे वीडियो बनाई है जिसका link नीचे दें रहा हूँ अगर आप घर पे वर्कआउट करते हैं तो इस link पे क्लिक करके सारी home workout सीरीज देखो सकते हैं
घर पर बॉडी बनाने का पूरे हफ्ते का वर्कआउट

Full week workout plan

MONDAY –  BACK
TUESDAY – CHEST
WEDNESDAY – CARDIO & ABS
THURSDAY – ARMS ( BICEPS & TRICEPS )
FRIDAY – SHOULDER
SATURDAY – LEGS
SUNDAY – REST
————————————–
MONDAY

BACK WORKOUT
(3 set of 8-12 reps)
——————————-
1) DEADLIFT
2) WIDE GRIP LAT PULL DOWN
3) SEATED CABLE ROW
4) BENT OVER ROW
5) CLOSE GRIP LAT PULL DOWN
6) T-BAR ROW / ONE ARM DUMBBELL ROW
7) HYPEREXTENSION
——————————————
TUESDAY

CHEST WORKOUT
UPPER CHEST/MIDDLE CHEST/LOWER CHEST
(3 set of 8-12 reps)
——————————
1) STRAIGHT BARBELL BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) INCLINE DUMBBELL FLY
5) PECK DEC FLY
6) CABLE CROSS OVER
7) PULLOVER
——————————————–
WEDNESDAY

ABS & CARDIO
—————————
1) CRUNCHES
2) BICYCLE CRUNCHES
3) LYING LEG CURL
4) HANGING LEG RAISE
5) PLANK

CARDIO- NORMAL JOGGING ONLY 20 MIN
———————————————–

THURSDAY

ARMS WORKOUT ( BICEPS AND TRICEPS)
(3 set of 8-12 reps)
——————————–
1) CLOSE GRIP BENCH PRESS
2) SKULL CRUSHER
3) DOUBLE ARM DUMBBELL OVERHEAD EXTENSION
4) TRICEPS PUSHDOWN
5) BARBELL CURL
6) HAMMER CURL
7) PREACHER CURL
8) CONCENTRATION CURL
9) BENCH DIPS
————————————————
FRIDAY

SHOULDER WORKOUT & TRAPS WORKOUT
(3 set of 8-12 reps)
——————————-
1) MILITARY PRESS / OVERHEAD PRESS
2) DUMBBELL SIDE RAISE
3) DUMBBELL FRONT RAISE
4) DUMBBELL SHOULDER PRESS
5) UPRIGHT ROW
6) DUMBBELL SHRUGS
7) REVERSE PECK DEC FLY
————————————————-
SATURDAY

LEGS WORKOUT & CALF WORKOUT
(3 set of 8-12 reps)

1) BARBELL SQUATS
2) DUMBBELL WALKING LUNGES/LUNGES
3) LEG PRESS
4) LEG EXTENSION
5) LEG CURL
6) CALF RAISE
—————————————

SUNDAY
REST/ RECOVERY DAY
—————————————–
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