CONTENT OF VIDEO :-
Training Two Body Parts Workout Schedule
Full Week Gym Workout Plan For Muscle Gain
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MAIN GOAL – MUSCLE BUILDING
WORKOUT TYPE – FULL BODY
TRAINING LEVEL – BEGINNER & INTERMEDIATE
PROGRAM DURATION – 12 WEEKS
TARGET GENDER MALE & FEMALE
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FULL WEEK GYM WORKOUT PLAN 2022
(DAY – 1) MONDAY – CHEST & TRICEPS
(DAY – 2) TUESDAY – CARDIO & REST
(DAY – 3) WEDNESDAY – BACK & BICEPS
(DAY – 4) THURSDAY – CARDIO & REST
(DAY – 5) FRIDAY – SHOULDERS & FOREARMS
(DAY – 6) SATURDAY – LEGS & ABS
(DAY – 7) SUNDAY – REST
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(DAY – 1) MONDAY
CHEST WORKOUT & TRICEPS WORKOUT
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1) BARBELL FLAT BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) INCLINE DUMBBELL FLY
5) DUMBBELL PULLOVER
6) TRICEPS PUSH DOWN
7) TRICEPS DIPS
8) REVERSE PULL DOWN
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(DAY – 2) TUESDAY
CARDIO / REST
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CARDIO EXERCISES
1) TREADMILL
2) INCLINE TREADMILL
3) ROWING MACHINE
4) ASSAULT AIR RUNNER
OR
DO REST
REST IT’S PART OF THE PROGRAM
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(DAY – 3) WEDNESDAY
BACK WORKOUT & BICEPS WORKOUT
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1) BARBELL DEADLIFT
2) LAT PULL-DOWN (WIDE GRIP)
3) BENT OVER ROW
4) SEATED CABLE ROW
5) CHIN – UP
6) DUMBBELL BICEP CURL
7) EZ – BAR PREACHER CURL
8) DUMBBELL HAMMER CURL
9) CONCENTRATION CURL
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(DAY – 4) THURSDAY
CARDIO / REST
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CARDIO EXERCISES
1) WALK WAVE MACHINE
2) JUMP ROPE
3) BIKE
4) TREADMILL
OR
DO REST
REST IT’S PART OF THE PROGRAM
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(DAY – 5) FRIDAY
SHOULDERS WORKOUT & FOREARMS WORKOUT
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1) SEATED DUMBBELL SHOULDER PRESS
2) DUMBBELL SIDE RAISE
3) CABLE FRONT RAISE
4) BARBELL OVERHEAD PRESS
5) DUMBBELL SHRUG
6) DUMBBELL WRIST CURL
7) DUMBBELL REVERSE WRIST CURL
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DAY – 6) SATURDAY
LEGS WORKOUT & ABS WORKOUT
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1) BARBELL SQUAT
2) DUMBBELL LUNGES
3) LEG EXTENSION
4) LEG CURL
5) SEATED CALF RAISE
6) BICYCLE CRUNCHES
7) REVERSE CRUNCHES
8) DECLINE SIT – UPS
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SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY.
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By Buddy Fitness Ravi Kumar
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Chapters :
0:00 INTRODUCTION
0:14 WORKOUT SUMMARY
0:32 TIPS BEFORE WE START
0:49 MONDAY (DAY 1)
0:51 CHEST & TRICEPS WORKOUTS
0:53 BARBELL BENCH PRESS
1:07 INCLINE BARBELL BENCH PRESS
1:20 DECLINE BARBELL BENCH PRESS
1:34 INCLINE DUMBBELL FLY
1:48 DUMBBELL PULLOVER
2:01 TRICEP PUSH-DOWN (CABLE)
2:14 TRICEPS DIPS
2:27 REVERSE PULL-DOWN
2:42 TUESDAY (DAY 2)
2:44 CARDIO/REST
2:48 WEDNESDAY (DAY 3)
2:50 BACK & BICEPS WORKOUT
2:54 BARBELL DEADLIFT
3:09 LAT PULL-DOWN
3:22 DUMBBELL ROW
3:36 SEATED CABLE ROW
3:47 CHIN-UP
4:00 DUMBBELL BICEP CURL
4:13 Z – BAR PREACHER CURL
4:25 DUMBBELL HAMMER CURL
4:38 CONCENTRATION CURL
4:52 THURSDAY (DAY 4)
4:55 CARDIO/REST
4:58 FRIDAY (DAY 5)
5:01 SHOULDERS & FOREARMS
5:06 DUMBBELL SHOULDER PRESS (SEATED)
5:20 DUMBBELL SIDE RAISE
5:33 CABLE FRONT RAISE
5:46 BARBELL OVERHEAD PRESS
5:59 DUMBBELL SHRUG
6:11 DUMBBELL WRIST CURL
6:26 DUMBBELL REVERSE WRIST CURL
6:40 SATURDAY (DAY 6)
6:42 LEGS & ABS WORKOUT
6:46 Ex. 1 BARBELL SQUAT
6:59 DUMBBELL LUNGES
7:11 LEG EXTENSION
7:24 LEG CURL
7:36 SEATED CALF RAISE
7:47 BICYCLE CRUNCHES
8:00 REVERSE CRUNCHES
8:12 DECLINE SIT – UP
8:24 SUNDAY
8:26 ONLY REST
8:35 BUDDY FITNESS WEBSITE
