Hi, this is Upper and Lower body Gym Workout for Lean Gain, losing fat, getting six pack abs with proper lean body. So please only follow this workout plan according your personal trainer instructions. You must have good fitness level before follow this workout plan. Always lift the weight which at least you can perform Negative part of yourself. For Example while doing bench press or squat your body should have that much strength so you can lower the weight down with control, Proper Technique and yourself.
Follow this Best Upper and Lower body Gym Workout.
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.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Upper Body
Chest:
Regular Grip Incline Barbell Bench Press
Superset:
Incline Dumbbell Chest Flyes
Sets 3 Reps 8-12 Rest 1 Min
Shoulder:
Exercises:
Seated Barbell Shoulder Press
Superset:
Upright Barbell Row
Sets 3 Reps 8-12 Rest 1 Min
Back:
Wide Grip Pull Ups
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 8-12 Rest 1 Min
Biceps:
Normal Grip Standing Ez Bar Curl
Sets 3 Reps 8-12 Rest 1 Min
Triceps:
Cable Push Down
Sets 3 Reps 8-12 Rest 1 Min
Forearms:
Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min
Abdominal:
Double Crunches !
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Lower Body
Cardio:
Constantly 10 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Legs
1. Leg Extension
Sets:3 Reps:8-12 Rest:1 Minute
2. Barbell Squat
Sets:3 Reps:8-12 Rest:1 Minute
3. Lying Leg Curl
Sets:3 Reps:8-12 Rest:1 Minute
4. Dumbbell Sumo Squat
Sets:3 Reps:8-12 Rest:1 Minute
5. Thigh Abductor (Outer) On Machine
Sets:3 Reps:8-12 Rest:1 Minute
Calves:
6. Standing Calf Raises Machine Or Seated Calf Raise Toes Pointed Straight Forward
Sets:3 Reps:15 Rest:1 Minute
Back Strengthen:
1. Hyperextension
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 3 Wednesday: Upper Body
Chest:
Flat Bench Dumbbell Chest Press
Sets 3 Reps 8-12 Rest 1 Min
Shoulder:
Exercises:
Standing Cable Shoulder Press
Sets 3 Reps 8-12 Rest 1 Min
Back:
Wide Grip Lat Pull Down
Sets 3 Reps 8-12 Rest 1 Min
Biceps:
Alternate Standing Hammer Curl
Sets 3 Reps 8-12 Rest 1 Min
Triceps:
Barbell Skull Crushers
Sets 3 Reps 8-12 Rest 1 Min
Forearms:
Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min
Abdominal:
X-Crunches
Sets 3 Reps 12 Rest 1 Min
Day 4 Thursday: Lower Body
Cardio:
Constantly 10 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Legs
1. Leg Extension
Sets:3 Reps:8-12 Rest:1 Minute
2. Leg Press
Sets:3 Reps:8-12 Rest:1 Minute
3. Lying Leg Curl
Sets:3 Reps:8-12 Rest:1 Minute
4. Dumbbell Sumo Squat
Sets:3 Reps:8-12 Rest:1 Minute
5. Thigh Abductor (Outer) On Machine
Sets:3 Reps:8-12 Rest:1 Minute
Calves:
6. Seated Calf Raise Toes Pointed Straight Forward
Sets:3 Reps:15 Rest:1 Minute
Back Strengthen:
1. Hyperextension
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 5 Friday: Upper Body
Chest:
Flat Bench Dumbbell Chest Press
Sets 3 Reps 8-12 Rest 1 Min
Shoulder:
Exercises:
Upright Barbell Row
Sets 3 Reps 8-12 Rest 1 Min
Back:
Close Grip Front Lat Pull Down
Sets 3 Reps 8-12 Rest 1 Min
Biceps:
Standing Normal Grip Barbell Curl
Sets 3 Reps 8-12 Rest 1 Min
Triceps:
Dumbbell Standing triceps Extension
Sets 3 Reps 8-12 Rest 1 Min
Forearms:
Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min
Abdominal:
Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Lower Body
Cardio:
Constantly 10 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Legs
1. Leg Extension
Sets:3 Reps:8-12 Rest:1 Minute
2. Leg Press
Sets:3 Reps:8-12 Rest:1 Minute
3. Lying Leg Curl
Sets:3 Reps:8-12 Rest:1 Minute
4. Dumbbell Sumo Squat
Sets:3 Reps:8-12 Rest:1 Minute
Thigh Adductor (Inner) On Machine
Sets:3 Reps:8-12 Rest:1 Minute
Calves:
6. Standing Calf Raises Machine
Sets:3 Reps:15 Rest:1 Minute
Back Strengthen:
1. Hyperextension
Sets 3 Reps 12 Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
Day 7 Sunday
Rest for Recovery
You Must follow this workout plan Properly.
Join with 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