Hello! This is best Alternate Days Gym Workout Plan for fat loss, muscle building and full body shaping. If you are looking for fast result then you must follow the proper diet plan along with this workout.
Always use a weight that you can handle without the support. You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Beginners Gym Workout Plan For Muscle Building!
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Legs, Back and Core
Legs:
Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 8 Rest 1 Min
2. Leg Extension
Sets 3 Reps 8 Rest 1 Min
3. Seated Leg Curl
Sets 3 Reps 8 Rest 1 Min
Calves:
1. Seated Calf Raise Toes Pointed Straight Forward Or Dumbbell Calf Raises
Sets 3 Reps 8 Rest 1 Min
Back:
Exercises:
1. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 8 Rest 1 Min
3. Hyperextensions Or Swimming Exercise
Sets 3 Reps 8 Rest 1 Min
core strengthening Exercises
1. Glute Bridge
Sets 3 Reps 8 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 3 Reps 8 Rest 1 Min
3. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min
Day 2 Tuesday: Rest Or Cardio/h2>
Cardio:
Cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH.
Day 3 Wednesday: Chest, Shoulder and Abdominal
Chest:
Exercises:
1. Wall Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
3. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min
Shoulder:
Exercises:
1. Supported Dumbbell Shoulder Press Or Machine Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 8 Rest 1 Min
3. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min
Core Strengthening Exercises
1. Glute Bridge
Sets 3 Reps 8 Rest 1 Min
2. Double Crunches
Sets 3 Reps 8 Rest 1 Min
3. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min
Day 4 Thursday: Rest Or Cardio
Cardio:
Cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH.
Day 5 Friday: Arms and Abdominals
Biceps:
Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Barbell Lying On Incline Bench Curl
Sets 3 Reps 8 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 8 Rest 1 Min
Triceps:
Exercises:
1. Dumbbell Standing triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 8 Rest 1 Min
Forearms:
Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. Body weight Plank Hold
Sets 3 Reps 8 Rest 1 Min
2. Elbow to knee Side Crunch
Sets 3 Reps 8 Rest 1 Min
3. Opposite Arm and Leg Raise
Sets 3 Reps 8 Rest 1 Min
Day 6 Saturday: Rest Or Cardio
Cardio:
Cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH.
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.
Join with Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on Instagram and YouTube for Daily Updates, Offers and Discounts.
Disclaimer:
We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as a Fitness Trainer & Nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.
Leave A Comment