Targeting specific muscle groups gym workout with weights plan is best for those people who are willing to improve their muscle size, lose fat, whole body improvement and gain strength for their whole body and specific muscle group. In fitness, change is better for good, we can not stick with one workout plan for long or training method.
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 – Chest & Abs
6 Exercises:
Click on any exercise name you can get the full video guide
1. Regular Grip Incline Barbell Bench Press
Superset:
Bent Knee/Full Push Ups
Sets:3 Reps:12 Rest:1 minute
2. Decline Dumbbell Bench Press
Superset:
Weighted/Without weight Push Ups
Sets:3 Reps:12 Rest:1 Minute
3. Hammer Grip Dumbbell Bench Press
Superset:
Incline Dumbbell Chest Flyes
Sets:3 Reps:12 Rest:30 Seconds
4. Body weight Plank Hold
Sets:3 Reps: Maximum Hold Rest:30 Seconds
5. Weighted Hanging Leg Raises
Sets:3 Reps:8 Rest:1 Minute
6. Glute Bridge
Sets:3 Reps:12 Rest:1 Minute
Day 2 – Back & Abs
4 Exercises:
1. Wide Grip Lat Pull Down
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets:4 Reps:15 Rest:30 Seconds
2. Reverse Close Grip Lat Pull Down
Sets:3 Reps:8 Rest:30 Seconds
3. T Bar Row
Sets:3 Reps:8 Rest:1 Minute
4. Conventional Dumbbell Deadlift
Sets:3 Reps:8 Rest:1 Minute
5. Weighted Plank Hold
Sets:3 Reps: Maximum hold Rest:30 Seconds
6. X-Crunches
Sets:3 Reps:8 Rest:1 Minute
7. Glute Bridge
Sets:3 Reps:12 Rest:1 Minute
Day 3 – Shoulder and Trapezius
7 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:12 Rest:1 Minute
2. Machine Shoulder Press
Sets:3 Reps:8 Rest:1 Minute
3. Standing Palms In Shoulder Press
Sets:4 Reps:12 Rest:30 Seconds
4. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
5. Dumbbell Shrugs
Superset:
Upright Barbell Row
Sets:3 Reps:8 Rest:1 Minute
6. Hyperextension
Sets:3 Reps:8 Rest:1 Minute
7. Swimming Exercise
Sets:3 Reps:12 Rest:1 Minute
Day 4 – Rest Or Cardio
Day 5 – Arms & Abs
Biceps:
3 Exercises:
1. Standing Normal Grip Barbell Curl
Superset:
1. Dumbbell Standing Biceps Curl
Sets:4 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Superset:
Standing Ez-Bar Biceps Curl
Sets:4 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:4 Reps:12 Rest:30 Seconds
Triceps:
3 Exercises:
1. Barbell Skull Crushers
Superset:
1. Dumbbell Standing triceps Extension
Sets:4 Reps:8 Rest:30 Seconds
2. Cable Push Down
Sets:4 Reps:8 Rest:30 Seconds
Forearms:
1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:15 Rest:30 Seconds
Abdominal:
1. Hanging Leg Raises Toes to Bar
Sets:3 Reps:12 Rest:1 Minute
2. Glute Bridge
Sets:3 Reps:12 Rest:1 Minute
Day 6 – Legs & Abs
6 Exercises
1. Barbell Squat
Sets:3 Reps:8 Rest: 1 Minute
2. Standing Squat with weights
Sets:3 Reps:12 Rest:30 Seconds
3. Leg Press
Sets:3 Reps:8 Rest: 1 Minute
4. Leg Extension
Sets:3 Reps:8 Rest: 1 Minute
5. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:8 Rest: 1 Minute
6. Standing Calf Raises Machine
Or
Standing Dumbbell Calf Raise
Sets:3 Reps:8 Rest: 1 Minute
Abdominal:
1. Body weight Plank Hold
Sets:3 Reps: Maximum Hold Rest: 1 Minute
2. Jackknife Sit-Ups
Sets:3 Reps: 12 Rest: 1 Minute
3. Glute Bridge Or Hyperextension
Sets:3 Reps:12 Rest: 1 Minute
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