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90 Days Gym Workout Plan: Yash Anand: Begineer: DAY-1 Chest & Shoulder

This 90-day gym workout plan outlines a beginner workout routine split into 5 days targeting different muscle groups. Day 1 focuses on chest and shoulders, day 2 on biceps, triceps, and forearms, day 3 on back and traps, day 4 on legs, and day 5 again on biceps, triceps, and abs. Each workout lists the exercises, sets, and reps to perform for each muscle group. The plan emphasizes compound exercises and includes warm up and stretching routines.

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Debarghya Nanda
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3K views2 pages

90 Days Gym Workout Plan: Yash Anand: Begineer: DAY-1 Chest & Shoulder

This 90-day gym workout plan outlines a beginner workout routine split into 5 days targeting different muscle groups. Day 1 focuses on chest and shoulders, day 2 on biceps, triceps, and forearms, day 3 on back and traps, day 4 on legs, and day 5 again on biceps, triceps, and abs. Each workout lists the exercises, sets, and reps to perform for each muscle group. The plan emphasizes compound exercises and includes warm up and stretching routines.

Uploaded by

Debarghya Nanda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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90 DAYS GYM WORKOUT PLAN : YASH ANAND: BEGINEER

Before starting workout do warm ups : 4-5 mins & After Completing workout do stretching :4-5 mins

DAY-1 NAME SETS REPS


Push Ups 4 12
Flat Bench Dumbbell 3 12
CHEST & Press
SHOULDER Incline Bench Press 3 12
Decline Bench Press 3 12
Butterfly 2 15
Seated Upper 3 12
Dumbbell Raises
Standing Side Raises 3 12
Dumbbell
Arnold Press 3 15 (Each Hand)

DAY-2 NAME SETS REPS


Barbell Bicep Curl 3 12
Hammer Curl 3 15 (Each Hand)
BICEP & TRICEP Concentration Curl 3 12 (Each Hand)
& FOREARM Dumbbell Curl 3 12 (Each Hand)
Triceps Pushdown 3 15
Dumbbell Overhead 3 15
Extension
Triceps Push Down 3 15
(Rope)
Seated Wrist Curls 4 25
Reverse Wrist Curls 4 25

DAY-3 NAME SETS REPS


Lat Pull Down 3 15
Seated Cable Row 3 12
BACK & TRAPS Dumbbell Row 3 12 (Each Side)
Deadlift 3 10
Rod Shrugs 3 12
Dumbbell Shrugs 3 12
Standing Side Raises 3 12
Dumbbell
Arnold Press 3 15 (Each Hand)
DAY-4 NAME SETS REPS
Free Squats 4 15
Jump Squats 3 10
LEGS Barbell Squats 3 12
Leg Press 3 12
Leg Extension / 3 12 / 15
Lunges
Leg Curls 3 12
Calves on Leg Press 3 15
Standing Curls (Free 3 15
Body Weight)

DAY-5 NAME SETS REPS


Dumbbell Bicep Curl 3 12
Triceps Push Down 3 15
BICEP & TRICEP Dumbbell
& ABS Crunches 3 20
Leg Raises 3 20
Side Oblique with 3 20 (Each Side)
Plate
Planks 4 30 to 45 secs

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