Howdy Friends!! this is Bodybuilding Workout Plan for intermediate to advance level gym trainee. You must have good fitness level before follow this workout plan.

Please choose Right Diet Chart according your body type, fitness level, Gender and Fitness Goal.Please Make the Note of Your Best Repetition and Best lifted Weight of every muscle’s Every Exercise. Always use weight which You can handle without support and try to go for maximum repetition if u wants to build good endurance.

Bodybuilding Workout Plan!

If you want to build strength Use Overload Principal of training Means lift heavy weight but at least You should able to lift First 2 repetitions yourself or with small support from your partner or supporter. But don’t lift too heavy, you can get injure yourself; lift the weight which you can handle.

Instructions:

Please Do 10 to 15 Minute Warm-Up Before Workout and 5-10 Minute Cool Down After Workout.
Don’t forget to do Static stretching of trained Muscles In the end of workout. Here, click on names for find How to warm up before workout, Cool Down and Static Stretching after workout.

Important Note – Training and meal plan should be according your fitness level, fitness goal and after full evaluation. Progress should be track after every 2-3 week and diet macro and workout routine should be change accordingly. Please contact me for more detail.

Day 1 Monday: Chest & Shoulder

Chest:

Note – Click on Any Exercise Name you can get the full guide video.
Exercises:
1. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
2. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 1 Min

Shoulder and Trapezius:

Exercises:
1. Seated Arnold Dumbbell Press
Sets 3 Reps 12 Rest 1 Min
2. Seated Bent over Rear Deltoids Raise
Sets 3 Reps 12 Rest 1 Min
3. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Back, Abdominal & Cardio

Back:

Exercises:
1. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
2. Barbell Deadlift
Sets 4 Reps 12 Rest 1 Min
3. Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
4. Wide Grip Lat Pull Down Behind the Neck
Sets 3 Reps 12 Rest 1 Min

Abdominal:

Exercises:
1. Weighted Plank Hold
Sets 4 Reps – 1 Minute Minimum Hold – Rest 1 Min
2. Seated Flat Bench Leg Pull-In
Sets 3 Reps 12 Rest 1 Min
3. Weighted Hanging Leg Raises
Sets 3 Reps 12 Rest 1 Min

Cardio:

Constantly 10-35 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH
Or
Cross Trainer (Resistance Level 4 to 8, Rpm above 60)

Day 3 Wednesday: Legs & Back

Before Legs Workout don’t Forget to 10-15 Minute Warm Up on Treadmill Slow to Medium Speed

Legs:

Exercises:
1. Barbell Squat
Sets 3 Reps 12 Rest 1 Min
2. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min
3. Knee Extension
Sets 3 Reps 12 Rest 1 Min
4. Seated Calf Raise Toes Pointed Straight Forward
Sets 6 Reps 12 Rest 1 Min

Back Strengthen:

Exercises:
1. Barbell Deadlift
Sets 4 Reps 12 Rest 1 Min
2. Back Exercise – Cobra Stretch
Sets 3 Reps 12 Rest 1 Min
3. Back Exercise – Cat & Camel
Sets 3 Reps 12 Rest 1 Min

Day 4 Thursday: Rest

There are physiological reasons that your body requires rest after workouts. For one, your muscles need rest so they can repair themselves and get stronger. During a training session, your muscle tissues break down, your muscles’ energy stores get depleted, and you lose fluids.

Day 5 Friday: Chest & Abdominal

Chest:

Exercises:
1. Incline Dumbbell Bench Press
Sets 3 Reps 12 Rest 1 Min
2. Weighted Push Ups
Sets 3 Reps 12 Rest 1 Min
3. Wide Grip Decline Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 12 Rest 1 Min

Abdominal:

Exercises:
1. Weighted Plank Hold
Sets 4 Reps – 1 Minute Minimum Hold – Rest 1 Min
2. Seated Flat Bench Leg Pull-In
Sets 3 Reps 12 Rest 1 Min
3. Weighted Hanging Leg Raises
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Arms & Cardio

Biceps:

Exercises:
1. Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 1 Min
2. Lying on Flat Bench Cable Curl
Sets 3 Reps 12 Rest 1 Min
3. Reverse Barbell Curl
Sets 3 Reps 12 Rest 1 Min

Triceps:

Exercises:
1. Cable Bent over Triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Close Grip EZ bar Skull Crushers
Sets 3 Reps 12 Rest 1 Min
3. Decline Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min

Forearms:

Exercises:
1. Standing Palms Up Behind the back Wrist Curl
Sets 5 Reps 12 Rest 1 Min

Cardio:

Constantly 10-35 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 4 to 8, Rpm above 60)

Day 7 Sunday: Rest

Rest For Recovery
You should follow this workout plan for 4-8 weeks for seeing good result & Don’t Forget to update me your progress after every after 2-3 Week.

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Disclaimer:

we serve as coaches, mentors and guides who help you reach your own health and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information I provide is based on my personal experience as a Fitness trainer & Nutritionist. So You must consult with your physician or Parambodyfitmind before following any training or diet plans on my website. Because all individuals are different so as their medical and training history.