Two Body Parts A Day Workout Plan | Full Week Workout Plan

CONTENT OF VIDEO :-
TWO BODY PARTS A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN

FULL WEEK WORKOUT PLAN FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN

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TWO MUSCLE GROUPS PER DAY WORKOUT PLAN

MONDAY – CHEST & BACK
TUESDAY – SHOULDER & LEGS
WEDNESDAY – BICEP & TRICEP
THURSDAY – CHEST & BACK
FRIDAY – SHOULDER & LEGS
SATURDAY – BICEP & TRICEP
SUNDAY – REST
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TIPS BEFORE WE START

IN WEEK 6 DAYS WORKOUT ONE DAYS REST (SUNDAY) .

8 – 10 MIN BODY WARM UP BEFORE WORKOUT.

8 TO 12 REPS IN EACH SET.

INCREASE THE WEIGHT FROM SET 1 TO 3.

TAKE 1 TO 2 MIN REST IN EACH SET.

TAKE SIP OF WATER IN SOME INTERVALS.

8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.

TAKE HELP OF TRAINER OR FRIEND FOR SUPPORT.

____________________________________

MONDAY & THURSDAY

CHEST WORKOUT & BACK WORKOUT

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CHEST WORKOUT
(3 SETS OF 8 TO 12 REPS)

1) BARBELL FLAT BENCH PRESS

2) BARBELL INCLINE BENCH PRESS

3) BARBELL DECLINE BENCH PRESS

4) PEC DEC FLY
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BACK WORKOUT
(3 SETS OF 8 TO 12 REPS)
LATS / MID-BACK / LOWER BACK

1) LAT PULL-DOWN (WIDE GRIP)

2) SEATED CABLE ROW

3) DEADLIFT

4) BENT OVER ROW

5) HYPER EXTENSION
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TUESDAY & THURSDAY

SHOULDER (DELTOID) & LEGS WORKOUT

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SHOULDER (DELTOID) WORKOUT
(3 SETS OF 8 TO 12 REPS)

1) DUMBBELL SIDE RAISE

2) DUMBBELL FRONT RAISE

3) DUMBBELL SHOULDER PRESS (SEATED)

4) REVERSE PEC DECK

5) DUMBBELL SHRUGS (TRAPS)
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LEGS WORKOUT
(3 SETS OF 8 TO 12 REPS)

1) BARBELL SQUAT (BACK)

2) BARBELL LUNGES

3) HIP THRUST

4) LEG PRESS

5) LEG EXTENSION

6) LYING LEG CURLS

7) SEATED CALF RAISE

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WEDNESDAY & SATURDAY

BICEP & TRICEP

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BICEPS WORKOUT
(3 SETS OF 8 TO 12 REPS)

1) DUMBBELL BICEP CURL

2) CLOSE GRIP EZ BAR CURL

3) EZ-BAR PREACHER CURL

4) DUMBBELL HAMMER PREACHER CURL

5) DUMBBELL REVERSE CURL

6) SEATED BARBELL WRIST CURL (FOREARMS)
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TRICEP WORKOUT
(3 SETS OF 8 TO 12 REPS)

1) TRICEP BENCH DIPS

2) DUMBBELL OVERHEAD EXTENSION

3) PULLEY PUSH DOWN

4) DUMBBELL KICK BACK

—————————————————————

SUNDAY

REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
—————————————————————

By Buddy Fitness Ravi Kumar

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