Howdy friends! this is advanced weight lifting gym workout plan for lean gain, getting bigger muscles while keeping low fat percentage. You must follow it properly.
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.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest, Shoulder & Triceps
Chest:
1. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 12 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 12 Rest 1 Min
Shoulder:
Exercises:
1. Seated Barbell Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 12 Rest 1 Min
4. Incline Bench Front Barbell Raise
Sets 3 Reps 12 Rest 1 Min
5. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Back, Biceps and Forearms
Back:
1. Wide Grip Pull Ups
Sets 6 Reps 12 Rest 1 Min
2. Wide Grip Lat Pull Down
Sets 6 Reps 12 Rest 1 Min
3. Hyperextension
Sets 4 Reps 15 Rest 1 Min
4. Glute Bridge
Sets 4 Reps 15 Rest 1 Min
Biceps:
1. Lying on Flat Bench Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Normal Grip Standing Ez Bar Curl
Sets 3 Reps 12 Rest 1 Min
3. Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min
Day 3 Wednesday: Legs & Core
Legs:
Exercises:
1. Barbell Squat
Sets 6 Reps 12 Rest 1 Min
2. Barbell Deadlift
Sets 5 Reps 12 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
Calves:
Exercises:
1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 12 Rest 1 Min
2. Seated Calf Raise Toes Pointed Outward
Sets 3 Reps 12 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Each side Reps 20 Rest 1 Min
5. Hyperextension
Sets 2 Reps 12 Rest 1 Min
6. Glute Bridge
Sets 2 Reps 15 Rest 1 Min
Day 4 Thursday: Chest, Shoulder & Triceps
Chest:
Exercises:
1. Chest Dips
Sets 3 Reps 12 Rest 1 Min
2. Decline Wall Push Up
Sets 3 Reps 12 Rest 1 Min
3. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
4. Incline Dumbbell Chest Fly
Sets 3 Reps 12 Rest 1 Min
Shoulder:
Exercises:
1. Seated Barbell Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Machine Shoulder Press
Sets 3 Reps 12 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 12 Rest 1 Min
4. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
4. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Day 5 Friday: Back, Biceps & Forearms
Back:
1. Wide Grip Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
2. Bent Over Barbell Row
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Incline Bench Cable Row
Sets 3 Reps 12 Rest 1 Min
4. Hyperextension
Sets 3 Reps 12 Rest 1 Min
Biceps:
1. Lying on Flat Bench Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Normal Grip Standing Ez Bar Curl
Sets 3 Reps 12 Rest 1 Min
3. Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min
Day 6 Saturday: Thighs & Core
Thighs:
Exercises:
1. Barbell Squat
Sets 3 Reps 12 Rest 1 Min
2. Leg Press
Sets 3 Reps 12 Rest 1 Min
3. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min
4. Leg Extension
Sets 3 Reps 12 Rest 1 Min
5. Barbell Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Calves:
1. Standing Calf Raises Machine
Sets 6 Reps 12 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min
5. Hyperextension
Sets 2 Reps 15 Rest 1 Min
6. Glute Bridge
Sets 3 Reps 15 Rest 1 Min
Day 7 Sunday
Rest For Recovery
You can repeat this workout program as long as u want but Please make sure u follow it properly for 8 to 12 weeks for getting full benefit.
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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