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.

Online Fitness Trainer

Day 1 – Chest

4 Exercises:
Click on any exercise name you can get the full video guide
1. Regular Grip Incline Barbell Bench Press
Superset:
1. Spartan Push-Ups
Sets:3 Reps:12 Rest:1 minute
2. Wide Grip Decline Barbell 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

4 Exercises:
1. Wide Grip Lat Pull Down
Superset:
1. Dumbbell Floor Straight Arm Pull Over
Sets:4 Reps:15 Rest:30 Seconds
2. Reverse Close Grip Lat Pull Down
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. Machine Shoulder Press
Sets:3 Reps:12 Rest:1 Minute
2. Rear Delt On Seated Fly Machine
Superset:
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
Superset:
4. Upright Barbell Row
Sets:3 Reps:12 Rest:30 Seconds
5. Intense 5 Minute Resistance Band Shoulder Workout(Optional)

Day 4 – Abdominals

3 Exercises:
1. X-Crunches
Superset:
1. Hanging Leg Raises Toes to Bar
Sets:4 Reps:15 Rest:30 Seconds
2. Double Crunches !
Supetset:
2. On Mat Feet together Leg raise!
Sets:4 Reps:15 Rest:30 Seconds
3. Elbow Side Plank with Leg Raise
Supetset:
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds
4. Body weight Plank Hold
Sets:4 Reps:Hold for 1 Minute 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
Superset:
2. Standing Ez-Bar Biceps 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
Superset:
1. Dumbbell Standing triceps Extension
Sets:4 Reps:15 Rest:30 Seconds
2. Cable Push Down
Supetset:
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. Barbell Squat
Superset:
1. Standing Squat with weights
Sets:3 Reps:12 Rest:30 Seconds
2. Leg Press
Superset:
2. Squat Jacks
Sets:3 Reps:12 Rest:30 Seconds
3. Leg Extension
Supetset:
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 Calf Raises Machine
Superset:
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Day 7 – Rest

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