Hi, You must try this gym setup workout for health improvement, full body toning, improving muscle mass, reducing unwanted body fat, improving your endurance, power and speeding up your metabolism.
We provide online fitness coaching to improve your health and fitness, may be you are looking for weight loss or gain or getting shredded for fitness event to just want to look good then parambodyfitmind provides the good virtual personal fitness training services for both males and females to achieve their body transformation goals. We design customized diet and workout plan according individual need and help them to gain knowledge as well about how you can maintain your lost weight and gained muscular look. It been more than 15 years now param is helping people to get stronger and healthy.

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 – Chest
4 Exercises:
Click on Any Exercise Name you can get the full guide video
1. Cable Chest Press Standing
Superset:
Weighted or without weight Push Ups
Sets:3 Reps:12 Rest:1 minute
2. Decline Barbell/Dumbbell Bench Press
Superset:
Incline Cable Chest Press !
Sets:3 Reps:12 Rest:1 Minute
3. Flat Bench Cable Fly’s
Superset:
Incline Dumbbell Bench Press !
Sets:3 Reps:12 Rest:1 Minute
4. Hammer Grip Dumbbell Bench Press Or Pec Deck Chest Fly Or Machine chest Press
Sets:3 Reps:12 Rest:30 Seconds
5. Intense 5 Minute Resistance Band Chest Workout(Optional)
Back Strengthen Exercises
1. Glute Bridge
Sets:3 Reps:15 Rest:30 Seconds
Day 2 – Back
Back:
4 Exercises:
1. Wide Grip Lat Pull Down
Superset:
Cable Push Down
Sets:3 Reps:15 Rest:30 Seconds
2. Lat Pulldowns with Triceps Rope
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets:3 Reps:15 Rest:30 Seconds
3. Seated Machine Row
Superset:
Bent Over Two Dumbbell Row !
Sets:3 Reps:5 Rest:30 Seconds
4. Dumbbell Bent Over Wide Row
Superset:
Conventional Dumbbell Deadlift
Sets:4 Reps:5 Rest:30 Seconds
Back Strengthen Exercises
1. Hyperextension
Sets:4 Reps:15 Rest:30 Seconds
Day 3 – Shoulder and Trapezius
4 Exercises:
1. Dumbbell Standing Shoulder Press !
Superset:
Standing Cable Shoulder Press
Sets:3 Reps:12 Rest:1 Minute
2. Standing Palms In Shoulder Press
Superset:
Standing Front Two-Dumbbell Raise
Sets:3 Reps:15 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Superset:
Standing Dumbbell Upright Row
Sets:3 Reps:12 Rest:1 Minute
4. Dumbbell Shrugs
Superset:
Seated Bent over Rear Deltoids Raise
Sets:3 Reps:12 Rest:30 Seconds
Intense 5 Minute Resistance Band Shoulder Workout(Optional)
Day 4 – Abdominals
6 Exercises:
1. X-Crunches Or Abs Crunch On Machine
Sets:3 Reps:5 Rest:30 Seconds
2. Double Crunches ! Or Weighted or without weight Hanging Leg Raises
Sets:3 Reps:5 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:12 Rest:30 Seconds
4. Scissors
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Oblique Crunch
Sets:3 Reps:12 Rest:30 Seconds
6. Lying Opposite Toe touch
Sets:3 Reps:12 Rest:30 Seconds
Back Strengthen Exercises
1. Glute Bridge
Sets:3 Reps:15 Rest:30 Seconds
2. Hyperextension
Sets:2 Reps:15 Rest:30 Seconds
Day 5 – Arms
Biceps:
3 Exercises:
1. Standing Biceps Cable Curl
Superset:
Alternate Seated Dumbbell Curl
Sets:3 Reps:12 Rest:1 Minute
2. Dumbbell Standing Biceps Curl
Superset:
Standing Wide Grip Barbell/Dumbbell Cable Curl
Sets:3 Reps:12 Rest:1 Minute
3. Alternate Standing Hammer Curl
Superset:
Zottman Curl
Sets:3 Reps:12 Rest:1 Minute
Triceps:
3 Exercises:
1. Cable Push Down
Superset:
Dumbbell Standing triceps Extension
Sets:3 Reps:12 Rest:1 Minute
2. Dumbbell bent over triceps KickBack
Superset:
Reverse Grip Triceps Pushdown
Sets:3 Reps:12 Rest:1 Minute
3. Dumbbell Standing triceps Extension
Superset:
Cable Bent Over Triceps Extension
Sets:3 Reps:12 Rest:1 Minute
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:
Leg Press
Sets:3 Reps:5 Rest:1 Minute
2. Dumbbell stepping Lunge ( Perform Alternate & When done both sides Count 1 Rep )
Sets:3 Reps:5 Rest:1 Minute
3. Stiff leg hamstring Dead lift with Dumbbell
Superset:
Thigh Abductor (Outer) On Machine Or Thigh Adductor (Inner) On Machine
Sets:3 Reps:12 Rest:1 Minute
4. Dumbbell Sumo Squat
Superset:
Lying Leg Curl
Sets:3 Reps:5 Rest:1 Minute
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:1 Minute
Back Strengthen Exercises
1. Glute Bridge
Sets:3 Reps:15 Rest:30 Seconds
2. Hyperextension
Sets:2 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.
Leave A Comment