Gaining lean body mass, muscle building, full body toning, reducing fat, improve strength and increase your metabolism, this is all possible with Community Gym Setup Workout plan.

Instructions:

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.

Day 1: Monday Legs, chest, Back

Legs: Exercises

Click on Any Exercise Name you can get the full guide video
1. Standing Squat with weights
Sets:2 Reps:12 Rest:30 Seconds
2. Leg Extension
Sets:3 Reps:12 Rest:30 Seconds
3. Seated Leg Curl Or Leg Press
Sets:2 Reps:5 Rest:30 Seconds
4. Standing Dumbbell Calf Raise
Sets:2 Reps:12 Rest:30 Seconds

Chest:

3 Exercises:
1. Incline Dumbbell Bench Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Machine Chest Press
Sets:2 Reps:12 Rest:30 Seconds
3. Machine Chest Fly
Sets:2 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Seated Rope Lat Pull down
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:2 Reps:8 Rest:30 Seconds
3. Standing Cable Pushdown
Sets:2 Reps:8 Rest:30 Seconds
3. Plank Hold
Sets:3 Reps: Maximum Hold Rest:30 Seconds

Day 2 – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:2 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:2 Reps:12 Rest:30 Seconds
4. Standing Dumbbell Upright Row
Sets:2 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. Opposite Arm and Leg Raise
Sets:2 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:2 Reps:5 Rest:30 Seconds
3. Battle Rope ( Always keep Your Chest Up Look Straight)
Sets:2 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Time: 5 Minute

Day 3 – Arms

Biceps:

3 Exercises:
1. Rope Hammer Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:2 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:2 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Cable Triceps push Down
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:2 Reps:12 Rest:30 Seconds
3. Dumbbell Standing triceps Extension
Sets:2 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:2 Reps:12 Rest:30 Seconds

For Back Strengthen

1. Swimming Exercise
Sets:3 Reps:12 Rest:30 Seconds

Day 4: Thursday Legs, chest, Back

Legs: Exercises

Click on Any Exercise Name you can get the full guide video
1. Standing Squat with weights
Sets:2 Reps:12 Rest:30 Seconds
2. Leg Extension
Sets:3 Reps:12 Rest:30 Seconds
3. Seated Leg Curl Or Leg Press
Sets:2 Reps:5 Rest:30 Seconds
4. Standing Dumbbell Calf Raise
Sets:2 Reps:12 Rest:30 Seconds

Chest:

3 Exercises:
1. Incline Dumbbell Bench Press !
Sets:2 Reps:12 Rest:30 Seconds
2. Machine Chest Press
Sets:2 Reps:12 Rest:30 Seconds
3. Machine Chest Fly
Sets:2 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Seated Rope Lat Pull down
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:2 Reps:8 Rest:30 Seconds
3. Standing Cable Pushdown
Sets:2 Reps:8 Rest:30 Seconds
3. Plank Hold
Sets:3 Reps: Maximum Hold Rest:30 Seconds

Day 5 Friday – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:2 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:2 Reps:12 Rest:30 Seconds
4. Standing Dumbbell Upright Row
Sets:2 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. Opposite Arm and Leg Raise
Sets:2 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:2 Reps:5 Rest:30 Seconds
3. Battle Rope ( Always keep Your Chest Up Look Straight)
Sets:2 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Time: 5 Minute

Day 6 Saturday – Arms

Biceps:

3 Exercises:
1. Rope Hammer Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:2 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:2 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Cable Triceps push Down
Sets:2 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:2 Reps:12 Rest:30 Seconds
3. Dumbbell Standing triceps Extension
Sets:2 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:2 Reps:12 Rest:30 Seconds

For Back Strengthen

1. Swimming Exercise
Sets:3 Reps:12 Rest:30 Seconds

Day 7: Sunday

Rest – Rest for Recovery

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Disclaimer:

Please consult with your physician or personal fitness trainer to follow any diet and workout from this website. Parambodyfitmind is India’s no 1 online Indian personal fitness trainer provide best online weight loss, muscle building and fat loss services around the globe for both males and females.