पूरे हफ्ते का वर्कआउट प्लान | Full Week Gym Workout Plan | Week Schedule For Gym Workout Plan

Buy Dumbbells – https://amzn.to/2CTjZh7
Buy Resistance Band : https://amzn.to/2GxyEjX

Day 1
CHEST:
FLAT BENCH PRESS 3 SETS (15 TO 20 REPS)
INCLINE AND DECLINE 3 DUMBBELL PRESS 3 SETS (15 TO 20 REPS)
PEC FLY 3 SETS (15 TO 20 REPS)
PUSH UPS 1 × failure

SHOULDER :-
MILITARY PRESS 3 SETS (15 TO 20 REPS)
DUMBBELL OVERHEAD 3 SETS (15 TO 20 REPS)
SHOULDER PRESS
LATERAL RAISE 3 SETS (15 TO 20 REPS)
REVERSE REAR DELT 3 SETS (15 TO 20 REPS)

TRICEPS :-
BOTH HAND DUMBBELL TRICEP EXTENSION 3
CABLE PUSHDOWN 3
REVERSE DIPS. 3

DAY 2 :-
BACK AND BICEPS
BARBELL CONVENTIONAL
DEADLIFT 4 SETS (15 TO 20 REPS)
LAT PULLDOWN 3 SETS (15 TO 20 REPS)
SEATED ROWING 3 SETS (15 TO 20 REPS)
BENT OVER BARBELL ROWS 3 SETS (15 TO 20 REPS)
CHIN UPS (SUPINATED). 3 SETS (15 TO 20 REPS)
DUMBBELL SHRUGS 3 SETS (15 TO 20 REPS)

BICEPS :-
DUMBBELL ALTERNATE CURLS 3 SETS (15 TO 20 REPS)
PREACHER / BARBELL CURLS 3 SETS (15 TO 20 REPS)
HAMMER CURLS 3 SETS (15 TO 20 REPS)
REVERSE WRIST CURLS 3 SETS (15 TO 20 REPS)

DAY 3 LEGS & CALF
SQUATS 2×25
BARBALL SQUATS 3 SETS (15 TO 20 REPS)
LEG PRESS 3 SETS (15 TO 20 REPS)
LUNGES STATIC 3 SETS (15 TO 20 REPS)
LEG CURLS 3 SETS (15 TO 20 REPS)
STANDING OR SEATED CALF 3 SETS (15 TO 20 REPS)

Day 4 off

Day 5 repeat day 1

Day 6 repeat day 2

Day 7 repeat day 3

**—————————————————————————————————–**
Hope you guys will like this video. If you have any doubt then please comment.
So this video will help you for sure.

Like Our Facebook Page: https://fb.me/fitnessfightersofficial
Instagram Page:
https://www.instagram.com/FitnessFightersOfficial

Montu Mourya (Fitness & Influencer Creator ): https://www.instagram.com/MontuMouryaFitness

Harmeet Bhamrah (Trainer)
https://www.instagram.com/harmeetbhamrah

**————————————————————————————————-**
Please like this video and comment if you want to ask anything regarding fitness.

Subscribe Now: https://goo.gl/JRwg6e
Till then Stay Fit Stay Awesome..!
**—————————————————————————————————**