Hi, This is best gym based workout plan for gaining muscle, losing fat, getting six pack abs with proper lean bulking. 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.
Get in a Competition with Yourself. Maybe you have lost your stubborn belly fat or maybe you didn’t, or maybe you want that summer body for Instagram. Working out in the gym is usually to stay in shape. You might get demotivated because you may not get an outcome in the first try but once you get to the shape, the gym becomes a lifestyle. Seeing results is one of the biggest motivations to get to the gym every day
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: Legs & Chest
Legs:
Exercises:
1. Barbell Squat
Sets 5 Reps 5 Rest 1 Min
2. Leg Extension
Sets 3 Reps 8 Rest 1 Min
3. Thigh Adductor (Inner) On Machine
Sets 3 Reps 8 Rest 1 Min
4. Standing Calf Raises Machine
Sets 3 Reps 8 Rest 1 Min
Chest:
1. Regular Grip Incline Barbell Bench Press
Sets 5 Reps 5 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 8 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 8 Rest 1 Min
Back Strengthen
1. Glute Bridge Or Barbell Glute Bridge
Sets 3 Reps 12 Rest 1 Min
2. Opposite Arm and Leg Raise Or Hyperextension
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Shoulder & Trapezius & Abdominal
Shoulder
Exercises:
1. Seated Barbell Shoulder Press
Sets 5 Reps 5 Rest 1 Min
2. Machine Shoulder Press
Sets 4 Reps 8 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 8 Rest 1 Min
Trapezius:
1. Barbell Shrugs
Sets 5 Reps 8 Rest 1 Min
2. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
Abdominal:
Exercises:
1. Weighted Hanging Leg Raises
Sets 4 Reps 8 Rest 1 Min
2. Weighted Long Arm Crunch !
Sets 3 Reps 8 Rest 1 Min
3. Weighted Russian Twist !
Day 3 Wednesday: REST
Rest For Recovery
Day 4 Thursday: Legs, chest and Back
Legs:
Exercises:
1. Leg Extension
Sets 3 Reps 25 Rest 1 Min
2. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 8-12 Rest 1 Min
Chest:
1. Regular Grip Incline Barbell Bench Press
Sets 5 Reps 5-8 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 8 Rest 1 Min
Back:
1. Wide Grip Pull Ups
Sets 5 Reps 8 Rest 1 Min
2. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
3. Hyperextension
Sets 3 Reps 12 Rest 1 Min
Day 5 Friday: Arms and abdominal
Biceps:
Exercises:
1. Standing Normal Grip Barbell Curl
Sets 5 Reps 5 Rest 1 Min
2. Alternate Seated Dumbbell Curl
Sets 4 Reps 8 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 8 Rest 1 Min
Triceps:
Exercises:
1. Barbell Skull Crushers
Sets 5 Reps 5 Rest 1 Min
2. Roman Chair Triceps Dips
Sets 4 Reps 8 Rest 1 Min
3. Triceps Dips with Weight
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 12 Rest 1 Min
Abdominal:
Exercises:
1. Weighted Hanging Leg Raises
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Legs & Abdominal with back strengthen
Legs:
Exercises:
1. Barbell Squat
Sets 4 Reps 8 Rest 1 Min
2. Barbell Deadlift
Sets 4 Reps 8 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 8 Rest 1 Min
4. Standing Calf Raises Machine
Sets 3 Reps 8 Rest 1 Min
Abdominal:
Exercises:
1. Weighted Long Arm Crunch !
Sets 3 Reps 12 Rest 1 Min
2. Weighted Russian Twist !
Sets 3 Reps 12 Rest 1 Min
Back Strengthen
1. Glute Bridge Or Barbell Glute Bridge
Sets 3 Reps 12 Rest 1 Min
2. Opposite Arm and Leg Raise Or Hyperextension
Sets 3 Reps 12 Rest 1 Min
Day 7 Sunday
Rest for Recovery
You Must follow this workout plan for 8-12 Week.
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