Looking to improve your fitness and take your body to the next level then you must follow this gym workout plan with body weights exercises. This workout can help you to gain muscles, lose fat, and drop extra kilos with full-body toning.
Some time with every day doing gym workout won’t work or maybe we have some job restrictions or need to stay at home on the weekends. So this is the best workout you can also follow on alternate days as well for change and challenge our body for fast improvements.
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. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest & Back
Exercises:
Chest:
1. Regular Grip Flat Barbell Bench Press
Superset
Spartan/Full Push ups
Sets 3 Reps 15 Rest 1 Min
2. Bowlflex Chest Press
Sets 3 Reps 15 Rest 1 Min
3. Flat Bench Dumbbell Chest Press Or 3. Pec Deck Chest Fly
Superset
Spartan/Full Push ups
Sets 3 Reps 15 Rest 1 Min
Back:
1. Single Arm Dumbbell Row
Sets 3 Reps 20 Rest 1 Min
2. T-Bar Rows
Sets 3 Reps 20 Rest 1 Min
3. Wide Grip Lat Pull Down
Sets 5 Reps 15 Rest 1 Min
4. Super Man with Twist Or 4. Hyperextension
Sets 4 Reps 15 Rest 1 Min
Abdominal:
Exercises
1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Legs
Legs:
Exercises:
1. Leg Extension
Superset:
Pop Squat
Sets 3 Reps 12 Rest 1 Min
2. Barbell Squat or 1. Hack Squat
Sets 3 Reps 12 Rest 1 Min
3. Barbell Deadlift
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
5. Leg Press
Sets 3 Reps 12 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 3 Reps 15 Rest 1 Min
7. Seated Calf Raise Toes Pointed Straight Forward Or Seated Calf Raise Toes Pointed Outward
Sets 3 Reps 15 Rest 1 Min
Day 3 Wednesday: Shoulder & Abdominal
Shoulder:
Exercises:
1. Seated Barbell Shoulder Press
Sets 3 Reps 12 Rest 1 Min
2. Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
3. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
4. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
5. Standing Front Two-Dumbbell Raise
Sets 3 Reps 12 Rest 1 Min
Abdominal
3 Exercises:
1. X-Crunches
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:15 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds
4. Machine Crunches
Sets:4 Reps:15 Rest:30 Seconds
Day 4 – Arms
Biceps:
1. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl Or 3. Ez/Normal Bar Preacher Curl
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl Or 1. Machine forearm curl
Sets 5 Reps 12 Rest 1 Min
Day 5 Friday: Legs
Legs:
Exercises:
1. Leg Extension
Sets 3 Reps 12 Rest 1 Min
2. Barbell Squat or 1. Hack Squat
Sets 3 Reps 12 Rest 1 Min
3. Barbell Deadlift
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Sumo Squat
Superset:
Pop Squat
Sets 3 Reps 12 Rest 1 Min
5. Leg Press
Sets 3 Reps 12 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 3 Reps 15 Rest 1 Min
7. Seated Calf Raise Toes Pointed Straight Forward Or Seated Calf Raise Toes Pointed Outward
Sets 3 Reps 15 Rest 1 Min
Day 6 Saturday: Chest, Biceps & Abs
Chest:
Exercises:
1. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Bowlflex Chest Press
Superset
Spartan/Full Push ups
Sets 3 Reps 15 Rest 1 Min
3. Flat Bench Dumbbell Chest Press Or 3. Pec Deck Chest Fly
Superset
Spartan/Full Push ups
Sets 3 Reps 15 Rest 1 Min
Biceps:
Exercises:
1. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl Or 3. Ez/Normal Bar Preacher Curl
Sets 3 Reps 12 Rest 1 Min
Abdominal
3 Exercises:
1. X-Crunches
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:15 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds
4. Machine Crunches
Sets:4 Reps:15 Rest:30 Seconds
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.
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