Gaining lean body mass, weigh loss, 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. Dumbbell Sumo Squat
Sets:2 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:2 Reps:12 Rest:30 Seconds
4. Lying Leg Curl
Sets:2 Reps:5 Rest:30 Seconds
5. 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. Flat Dumbbell chest press
Sets:2 Reps:12 Rest:30 Seconds
3. Bent Knee Push Ups
Sets:2 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. 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. Machine Shoulder Press or 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. Alternate Seated Dumbbell 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. Dumbbell Sumo Squat
Sets:2 Reps:12 Rest:30 Seconds
3. Leg Extension
Sets:2 Reps:12 Rest:30 Seconds
4. Lying Leg Curl
Sets:2 Reps:5 Rest:30 Seconds
5. 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. Flat Dumbbell chest press
Sets:2 Reps:12 Rest:30 Seconds
3. Bent Knee Push Ups
Sets:2 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. 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. Machine Shoulder Press or 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. Alternate Seated Dumbbell 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:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.