Looking to improve your fitness and take your body to the next level then you must follow this gym setup workout plan. This workout can help you to gain muscles, lose fat, and drop extra kilos with full-body toning.

Get in a Competition with Yourself. Maybe you have lost your stubborn belly fat or maybe you didn’t, or maybe you want that summer body for Instagram. Working out in the gym is usually to stay in shape. You might get demotivated because you may not get an outcome in the first try but once you get to the shape, the gym becomes a lifestyle. Seeing results is one of the biggest motivations to get to the gym every day

Home Gym Workout Plan With Body Weights

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. 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 & Back

Exercises:

Chest:

1. Regular Grip Incline Barbell Bench Press
Superset:
Low Cable Cross Over
Sets 3 Reps 12 Rest 1 Min
2. Flat Bench Dumbbell Chest Press
Superset:
Pec Deck Chest Fly
Sets 3 Reps 12 Rest 1 Min
3. Spartan Push ups
Sets 3 Reps 15 Rest 1 Min
4. Wide Grip Decline Barbell Bench Press !
Sets 3 Reps 15 Rest 1 Min

Back:

1. Single Arm Dumbbell Row
Superset:
Wide Grip Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
2. Wide Grip Pull Ups
Superset:
Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. T-Bar Row
Sets 5 Reps 15 Rest 1 Min
4. Super Man with Twist Or 4. Hyperextension
Sets 4 Reps 15 Rest 1 Min

Abdominal:

Exercises
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 Or Elbow to knee Side Crunch
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Legs

Legs:

Exercises:
1. Barbell Squat
Superset:
Leg Extension
Sets 3 Reps 15 Rest 1 Min
2. Barbell Front Squat
Sets 3 Reps 12 Rest 1 Min
3. Lunges with weights Alternating
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
5. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 20 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 4 Reps 25 Rest 1 Min
7. Barbell Glute Bridge
Sets 4 Reps 15 Rest 1 Min

Day 3 Wednesday: Shoulder & Abdominal

Shoulder:

Exercises:
1. Dumbbell Standing Shoulder Press !
Superset:
Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Upright Row
Sets 4 Reps 12 Rest 1 Min
3. Standing Side Lateral Raise
Sets 4 Reps 12 Rest 1 Min
4. Standing Front Two-Dumbbell Raise
Sets 4 Reps 12 Rest 1 Min

Abdominal

3 Exercises:
1. X-Crunches Or Abdominal Crunch
Sets:3 Reps:25 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:25 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:25 Rest:30 Seconds
4. Oblique Crunch
Sets:4 Reps:25 Rest:30 Seconds

Day 4 – Arms

Biceps:

1. Dumbbell Standing Biceps Curl
Superset:
Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Superset:
Lying on Flat Bench Cable Curl
Sets 3 Reps 15 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
4. Reverse Barbell Curl
Superset:
Normal/Ez Bar Preacher Curl
Sets 3 Reps 8 Rest 1 Min

Triceps:

1. Dumbbell Seated Overhead Triceps Extension
Superset:
Cable Push Down
Sets 3 Reps 12 Rest 1 Min
2. Barbell Skull Crushers
Superset:
Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
3. Decline Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min

Forearms:

1. Seated Palm Up Dumbbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min

Day 5 Friday: Legs

Legs:

Exercises:
1. Barbell Front Squat
Superset:
Leg Extension
Sets 3 Reps 12 Rest 1 Min
2. Barbell Squat
Superset:
Leg Extension
Sets 3 Reps 12 Rest 1 Min
3. Lunges with weights Alternating
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
5. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 20 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 4 Reps 25 Rest 1 Min
7. Barbell Glute Bridge
Sets 4 Reps 15 Rest 1 Min

Day 6 Saturday: Chest, Biceps & Abs

Chest:

1. Decline Dumbbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Incline Dumbbell Bench Press !
Supersets:
Incline Dumbbell Chest Flyes
Sets 3 Reps 15 Rest 1 Min
3. Bent Knee or Full Push Ups
Superset:
Dumbbell Floor Chest Press
Sets 3 Reps 15 Rest 1 Min

Biceps:

1. Dumbbell Standing Wide Grip Biceps Curl
Sets 3 Reps 15 Rest 1 Min
2. Alternate Seated Dumbbell Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min

Abdominal

3 Exercises:
1. X-Crunches
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:4 Reps:25 Rest:30 Seconds
3. Hanging Leg Raises Toes to Bar
Sets:4 Reps:15 Rest:30 Seconds
4. Lying Opposite Toe touch
Sets:4 Reps:15 Rest:30 Seconds
5. Swimming Exercise
Sets:4 Reps:15 Rest:30 Seconds

Day 7 – Rest

Join 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 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.