GYM PLAN
Starting - 8th june
Monday-
Shoulders
Dumbbell Shoulder Press - 4 sets of 15, 8, 6, 4 reps
Barbell Front Raise - 4 sets of 15, 10, 8, 6 reps
Seated Dumbbell Lateral Raise - 4 sets of 15, 10, 8, 6 reps
Incline Lying Dumbbell Reverse Fly - 4 sets of 15, 12, 10, 8 reps
Barbell Shrug - 4 sets of 15, 10, 8, 6 reps
Tuesday -
Chest
Incline Barbell Bench Press - 4 sets of 15, 8, 6, 4 reps
Flat Barbell Bench Press - 4 sets of 15, 8, 6, 4 reps
Incline Dumbbell Fly - 4 sets of 15, 12, 10, 8 reps
Decline Dumbbell Bench Press - 4 sets of 15, 8, 6, 4 reps
Neck
Lying Face-Up Neck Flexion- 4 sets of 25, 20, 15, 12 reps
Barbell Wrist Curl - 4 sets of 25, 20, 15, 12 reps
Barbell Reverse Wrist Curl- 4 sets of 25, 20, 15, 12 reps
Standing Barbell Reverse Curl- 4 sets of 25, 20, 15, 12 reps
Wenesday -
Bieceps
EZ-Bar Curl - 4 sets of 15, 10, 8, 6 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Hammer Curl - 4 sets of 15, 12, 10, 8 reps
Triceps
Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Lying EZ-Bar Triceps Extension - 4 sets of 15, 10, 8, 6 reps
Thuresday -
Quadriceps
Leg Extension - 4 sets of 30, 25, 20, 15 reps
Barbell Squat - 4 sets of 15, 8, 6, 4 reps
Incline Leg Press - 4 sets of 15, 12, 10, 8 reps
Hamstrings
Standing Leg Curl - 4 sets of 15, 12, 8, 6 reps
Lying Leg Curl - 4 sets of 15, 12, 8, 6 reps
Carfs
Standing Calf Raise - 4 sets of 15, 10, 8, 6 reps
Seated Calf Raise - 4 sets of 15, 12, 10, 8 reps
Standing Barbell Reverse Calf Raise - 4 sets of 15, 12, 10, 8 reps
Friday
Back
Wide-Grip Pulldown - 4 sets of 15, 8, 6, 4 reps
Dumbbell Row - 4 sets of 15, 8, 6, 4 reps
Seated Cable Row - 4 sets of 15, 12, 10, 8 reps
Barbell Deadlift - 4 sets of 15, 8, 6, 4 reps
Stomach
Crunch - 3 sets of 25 reps
Decline Oblique Crunch - 3 sets of 25 reps
Oblique Crunch - 3 sets of 25 reps |
