Howdy Friends!! this is Gym Workout Plan For Build Muscle Getting Shredded 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.

If you want to build strength Use Overload Principal of training Means lift heavy weight but at least You should able to lift First 2-5 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:

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: 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 5 Reps 25 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 4 Reps 15 Rest 1 Min
2. Seated Bent over Rear Deltoids Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
4. Upright Barbell Row
Sets 5 Reps 12 Rest 1 Min

Day 2 Tuesday: Back, Abdominal & Cardio

Back:

Exercises:
1. Wide Grip Lat Pull Down Behind the Neck
Sets 5 Reps 25 Rest 1 Min
2. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
3. Barbell Deadlift
Sets 2 Reps 12 Rest 1 Min
4. Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
5. Hyperextension
Sets 3 Reps 12 Rest 1 Min

Abdominal:

Exercises:
1. Weighted Plank Hold Or Body weight Plank Hold
Sets 4 Reps – 1 Minute Minimum Hold – Rest 1 Min
2. Seated Flat Bench Leg Pull-In Or Lying Opposite Toe touch
Sets 3 Reps 12 Rest 1 Min
3. X-Crunches
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Cardio:

Constantly 10-15 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 Strengthen

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

Legs:

Exercises:
1. Knee Extension Or Leg Press
Sets 5 Reps 25 Rest 1 Min
2. Barbell Squat
Sets 5 Reps 8 Rest 1 Min
3. Lying Leg Curl
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Sumo Squat Or Barbell Deadlift
Sets 3 Reps 12 Rest 1 Min
5. Seated Calf Raise Toes Pointed Straight Forward
Sets 4 Reps 12 Rest 1 Min

Back Strengthen:

Exercises:
1. Hyperextension
Sets 3 Reps 12 Rest 1 Min
2. Back Exercise – Cobra Stretch
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 & Cardio

Chest:

Exercises:
1. Incline Dumbbell Bench Press
Sets 5 Reps 25 Rest 1 Min
2. Weighted Push Ups
Sets 4 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 25 Rest 1 Min

Abdominal:

Exercises:
1. Weighted Hanging Leg Raises Or Heel Taps
Sets 3 Reps 15 Rest 1 Min
2. Abs Crunch on Mat
Sets 3 Reps 15 Rest 1 Min
3. Weighted Long Arm Crunch !
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Cardio:

Constantly 10-15 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 4 to 8, Rpm above 60)

Day 6 Saturday: Arms

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

Back:

1. Hyperextension
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Day 7 Sunday: Rest

Rest For Recovery

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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.