You have gym setup at home then it is really amazing you must try this gym setup workout at home for health improvement, full body toning, improving muscle mass, reducing unwanted body fat,improving your endurance, power and speeding up your metabolism.

Instructions:

This workout plan for intermediate and advance level trainee for 12 Weeks. Make sure your body is good warm up before perform this workout Plan. Here, click on names for find how to warm up before workout, Cool Down and Static Stretching after workout. You can do cool down exercises and static stretching exercises alternate days after your workout.

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Day 1 – Chest

4 Exercises:
Click on Any Exercise Name you can get the full guide video
1. Regular Grip Incline Barbell Bench Press
Superset:
1. Spartan Push-Ups
Sets:3 Reps:12 Rest:1 minute
2. Decline Dumbbell Bench Press
Superset:
2. Pike Push-Ups
Sets:3 Reps:12 Rest:1 Minute
3. Hammer Grip Dumbbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds
4. Intense 5 Minute Resistance Band Chest Workout(Optional)

Day 2 – Back

Back:

4 Exercises:
1. Wide Grip Lat Pull Down
Superset:
1. Dumbbell Floor Straight Arm Pull Over
Sets:4 Reps:15 Rest:30 Seconds
2. Seated Machine Row
Superset:
2. Bent Over Two Dumbbell Row !
Sets:4 Reps:15 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:4 Reps:15 Rest:30 Seconds
4. Conventional Dumbbell Deadlift
Sets:4 Reps:15 Rest:30 Seconds

Day 3 – Shoulder and Trapezius

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Superset:
1. Pike Push Ups
Sets:3 Reps:12 Rest:1 Minute
2. Standing Palms In Shoulder Press
Sets:4 Reps:15 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Shrugs
Sets:3 Reps:12 Rest:30 Seconds
Intense 5 Minute Resistance Band Shoulder Workout(Optional)

Day 4 – Abdominals

3 Exercises:
1. X-Crunches
Sets:4 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:4 Reps:15 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds

Day 5 – Arms

Biceps:

3 Exercises:
1. Standing Normal Grip Barbell Curl
Superset:
1. Dumbbell Standing Biceps Curl
Sets:4 Reps:15 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:4 Reps:15 Rest:30 Seconds
3. Zottman Curl
Sets:4 Reps:15 Rest:30 Seconds

Triceps:

3 Exercises:
1. Barbell Skull Crushers
Supetset:
1. Dumbbell Standing triceps Extension
Sets:4 Reps:15 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:4 Reps:15 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:15 Rest:30 Seconds

Day 6 – Legs

5 Exercises
1. Standing Squat with weights
Superset:
1. Squat Jacks
Sets:3 Reps:12 Rest:30 Seconds
2. Dumbbell stepping Lunge ( Perform Alternate & When done both sides Count 1 Rep )
Sets:3 Reps:12 Rest:30 Seconds
3. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Sumo Squat
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Day 7 – Rest

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