Hello friends welcome to HQ Sportwear were we will share a full week gym workout plan for week. Remember to take days of and to warm up the body before every workout.
Rules
- Do 8-12 reps in each set
- Increase the weight from set 1-3
- Take one to two minutes rest in each set
- take sip of water in some intervals
- 8-10 minutes stretching after workout
Monday workout: Chest
1: Barbell flat bench press 3 sets of 8-12 reps
2: Barbell incline bench press 3 sets of 8-12 reps
3: Barbell decline bench press 3 sets of 8-12 reps
4:Pec dec fly 3 sets of 8-12 reps
5:Standing cable fly 3 sets of 8 to 12 reps
High cable fly crossover three sets of eight to 12 reps
Low standing cable fly 3 sets of 8 to 12 reps
Tuesday workouts for back lots
1: Mid-back lower back lot pull down 3 sets of 8-12 reps
2: seated cable row 3 sets of 8-12 reps
3: Deadlift three sets of 8-12 reps
4: Bent over row 3 sets of 8-12 reps
5: Hyper extension 3 sets of 8-12 reps
Wednesday workout for biceps
Dumbbell bicep curl 3 sets of 8-12 reps
Close grippy z bar curl 3 sets of 8-12 reps
Dumbbell hammer preacher curl 3 sets of 8-12 reps
Barbell reverse curl 3 sets of 8-12 reps
Seated barbell wrist curl two sets of eight to 12 reps
Thursday workout: Triceps and Abs
Tricep bench close grip 3 sets of 8-12 reps
Dumbbell overhead extension 3 sets of 8-12 reps
Pulley push down 3 sets of 8-12 reps
Dumbbell kickback 3 sets of 8-12 reps
Sit ups 3 sets of 15-20 reps
Bicycle crunches 3 sets of 15-20 reps
incline straight leg and hip raise 3 sets of 15-20 reps
Hanging knee and leg raises 3 sets of 15-20 reps
Seated v sits 3 sets of 15-20 reps
Weighted Russian twist 3 sets of 15-20 reps
Weighted sits ups three sets of 15-20 reps
Friday workout: Shoulders and Traps
Dumbbell side raise 3 sets of 8-12 reps
Dumbbell front raise 3 sets of 8-12 reps
Dumbbell shoulder press seated 3 sets of 8-12 reps
Front raise cable 3 sets of 8-12 reps
Reverse pec deck 3 sets of 8-12 reps
Face pulls 3 sets of 8-12 reps
Dumbbell shrugs 3 sets of 8-12 reps
Saturday workout: Legs
Barbell squat 3 sets of 8 -12 reps
Barbell lunges 3 sets of 8-12 reps
Hip thrust 3 sets of 8-12 reps
Leg press 3 sets of 8-12 reps
leg extension three sets of eight to 12 reps
Laying leg curls 3 sets of 8 to 12 reps
Seated calf raise 3 sets of 8 to 12 reps
