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Full Workout Plan

The document outlines a full workout plan divided into three main sections: chest & triceps on Mondays and Thursdays, back & biceps with abs on Tuesdays and Fridays, and legs & shoulders on Wednesdays and Saturdays. Each workout includes specific exercises with recommended sets and repetitions. The plan emphasizes a balanced approach to strength training across major muscle groups.

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Arthav Kumar
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53 views2 pages

Full Workout Plan

The document outlines a full workout plan divided into three main sections: chest & triceps on Mondays and Thursdays, back & biceps with abs on Tuesdays and Fridays, and legs & shoulders on Wednesdays and Saturdays. Each workout includes specific exercises with recommended sets and repetitions. The plan emphasizes a balanced approach to strength training across major muscle groups.

Uploaded by

Arthav Kumar
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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Full Workout Plan

1. Monday & Thursday (chest & triceps)

#Chest

• Flat bench press (Barbell)-3sets of 8-12 Reps


• Incline bench press(Barbell) -3sets of 8-12 Reps
• Decline bench press(Barbell) -3sets of 8-12 Reps
• Cable chest press -3sets of 8-12 Reps
• Machine chest press -3sets of 8-12 Reps
• Dumbbell pull over -3sets of 8-12 Reps
• Dumbbell chest press -3sets of 8-12 Reps
• Pec Dec -3sets of 8-12 Reps

#Triceps

• Triceps bench dips -3sets of 8-12 Reps


• Overhead extension (Dumbbell)-3sets of 8-12 Reps
• Pulley pushdown(cable)-3sets of 8-12 Reps
• Bent over kick back(Dumbbell)-3sets of 8-12 Reps

2. Tuesday & Friday (back & bicep +abs)

#Back

• Lat pull down(Machine) -3sets of 8-12 Reps


• Seated cable row(Machine) -3sets of 8-12 Reps
• Deadlift -3sets of 8-12 Reps
• Bent over row(Barbell)-3sets of 8-12 Reps
• Pull up -3sets of 8-12 Reps
• One handed cable row (both side) (Machine) -3sets of 8-12 Reps
• T bar row(Barbell) -3sets of 8-12 Reps

#biceps

• Dumbbell bicep curl -3sets of 8-12 Reps


• Close Grip ez bar curl -3sets of 8-12 Reps
• Ez bar preacher curl -3sets of 8-12 Reps
• Hammer preacher machine curl -3sets of 8-12 Reps

#ABS

• Curl up -3sets of 8-12 Reps


• Reverse crunches -3sets of 8-12 Reps
• Bicycle crunches -3sets of 8-12 Reps
• Plank
3. Wednesday & Saturday

#Legs
• Squats -3sets of 8-12 Reps
• Leg press(Machine) -3sets of 8-12 Reps
• Leg extension(Machine) -3sets of 8-12 Reps
• Lying leg curl(Machine) -3sets of 8-12 Reps
• Seated calf raise(Machine) -3sets of 8-12 Reps

#shoulder
• Side raise(Dumbbell) -3sets of 8-12 Reps
• front raise(Dumbbell) -3sets of 8-12 Reps
• seated shoulder press(Dumbbell) -3sets of 8-12 Reps
• reverse pec dec fly-3sets of 8-12 Reps
• shroughs(Dumbbell + Barbell) -3sets of 8-12 Reps

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