Full Week Gym Workout Plan To Keep You In Shape

This workout plan will help you stay on track the entire week and reach all your goals. Give it a try, but don’t forget to warm up for good and to perform some stretching after the workout. Never forget that nutrition is a very important part of the process, so be mindful about what you put in your body every day. I hope you’ll enjoy it as much as I do!

Chest —- 3 sets ( 12- 15 reps )

Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Barbell Bench Press……
Flat Bench Dumbbell Press. …
Low-Incline Barbell Bench Press. …
Machine Decline Press. …
Seated Machine Chest Press. …
Incline Dumbbell Press. …
Dips For Chest. …
Incline Bench Cable Fly
Triceps —– 3 sets ( 12- 15 reps )

Triceps

Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Close-Grip Barbell Bench Press
Dip Machine
Seated Dumbbell Press
V-Bar Pulldown
EZ-Bar Skullcrusher
Close-Grip Barbell Bench Press
Triceps Pushdown – Rope Attachment
Lats

Lats ( Back )

Workout total of 3 sets with makeup with 15 to 20 reps of each workout listed below…

Straight-Arm Pulldown
Seated Cable Rows
Underhand Cable Pulldowns
Reverse Grip Bent-Over Rows
Close-Grip Front Lat Pulldown
Bent Over Two-Arm Long Bar Row
Lying T-Bar Row
Biceps —– 3 sets ( 8- 12 reps )

Biceps

Workout total of 3 sets with makeup with 8 to 12 reps each workout listed below

Standing Concentration Dumbell Curl
EZ- bar curl
Wide Grip Standing BarBell Curl
Dumbell Curl
Hammer Curl
OverHead Cable Curl

READ ALSO: DIMINISH BELLY FAT WITH THIS ONE WEEK DIET PLAN

Shoulder —– 3 sets ( 8 – 10 reps )

Workout total of 3 sets with makeup with 8 to 10 reps each workout listed below

Front Cable Raise
Seated Barbell Military Press
Dumbbell Shoulder Press
Upright Barbell Row
Seated Bent-Over Rear Delt Raise
Side Lateral Raise
Standing Front Barbell Raise Over Head
Legs —— 3 sets ( 20 – 25 reps )

Legs

Workout total of 3 sets with makeup with 20 to 25 reps each workout listed below

Barbell Squat
Dumbbell Lunges
Leg Press
Lying Leg Curls
Standing Calf Raises
Hack Squat
Abdominal abs —- 3 sets ( 12- 15 reps ) or ..

Abs

Workout total of 3 sets with makeup with 12 to 15 reps or Hold you body at plank position for 30 to 60 seconds of each workout listed below

Plank Up
Plank With T Rotation
Swiss Ball Crunch
Bicycle Kicks
V-Hold
Knee-Up With Stability Ball
Mountain Climber

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