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.

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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 Push Ups
Sets:3 Reps:12 Rest:1 minute
2. Decline 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
Sets:3 Reps:12 Rest:30 Seconds
5. Intense 5 Minute Resistance Band Chest Workout(Optional)

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:15 Rest:30 Seconds
4. Dumbbell Bent Over Wide Row
Superset:
Conventional Dumbbell Deadlift
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
Sets:3 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:12 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

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

Day 7 – Rest

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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.