GYM WORKOUT PLAN September 10, 2019

1 GYM WORKOUT

Workout Schedule for Muscle Gain:

Monday Chest & Triceps

Tuesday Quads, Hamstrings & Calf muscle
Wednesday Abs
Thursday Back & Biceps
Friday Shoulders & Traps
Saturday Cardio
Sunday Swimming

Full Body Workout: Monday, Wednesday & Saturday:

1 Jumping Jacks 3-4 mins

2 Pendulum lunges 30 reps
3 Squats 10 reps
4 Mountain climber twists 30 reps
5 Burpees 10 reps
6 Blast off pushups 10 reps
7 Diamond pushups 10 reps
8 Back extensions 30 secs
9 Triceps dips 20 reps

Monday: Chest & Triceps

1 Warmup 1 set
2 Bench press 3*(10-12 reps)
3 Incline press 3*(10-12 reps)
4 Chest fly or bench fly 3*(10-12 reps)
5 Dumbbell Pullover 3*(10-12 reps)
6 Cable pulldowns 3*(10-12 reps)
7 Reverse pulldowns 3*(10-12 reps)
8 Skull crushes 3*(10-12 reps)
9 Bench Dips 3*(10-12 reps)

Tuesday: Quads, Hamstrings & Calf muscle

1 Warmup 1 set
2 Barbell Front (Squats) 3*(10-12 reps)
3 Leg Press (Reverse) 3*(10-12 reps)
4 DB Deadlift 3*(10-12 reps)
5 Leg Extension 3*(10-12 reps)
6 DB Lunges 3*(10-12 reps)
7 Standing Calf Raise 3*(10-12 reps)

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GYM WORKOUT PLAN September 10, 2019

Wednesday: Abs

1 Warmup 1 set
2 Hanging Leg raises 3*(10-12 reps)
3 Hanging Knee raises 3*(10-12 reps)
4 Cable crunches 3*(10-12 reps)
5 Feet to Sky 3*(10-12 reps)
6 Russian Twists 3*(30 reps)
7 Side cable crunches 3*(10-12 reps)
8 Pass the ball 3*(10-12 reps)
9 Planks sides and regular 3*120 secs
10 DB side crunches 3*(10-12 reps)

Thursday: Back & Biceps

1 Warmup 1 set
2 Pull-ups 3*(10-12 reps)
3 Wide Grip Lat Pull-down 3*(10-12 reps)
4 DB Pullover 3*(10-12 reps)
5 Close Grip Cable Rows 3*(10-12 reps)
6 Barbell Hyper Ext. 3*(10-12 reps)
7 DB outside Curl 3*(10-12 reps)
8 Barbell Preacher curl 3*(10-12 reps)
9 Barbell Curl 3*(10-12 reps)
10 DB Conc. Curl 3*(10-12 reps)

Friday: Shoulders & Traps

1 Warmup 1 set
2 DB Press 3*(10-12 reps)
3 DB Side Raise 3*(10-12 reps)
4 DB Front Raise 3*(10-12 reps)
5 Cable Side Raise 3*(10-12 reps)
6 Cable Front Rows 3*(10-12 reps)
7 DB Shrugs 3*(10-12 reps)

Saturday: Cardio

1 Warmup 1 set
2 Running 20 mins
3 Skipping 100 reps

Sunday: Swimming

1 Swimming

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GYM WORKOUT PLAN September 10, 2019

Diet:

Minimum: 4 - Eggs, 250 ml Milk, Peanut butter, 2 bananas, 2 Bread Pieces, Protein
Shake, Paneer etc., Chicken (if Possible), Almonds (10 pieces), Ginger or Green Tea.

Important Tips:

1. Eat meal in every 2 to 2.5 hours

2. Drink 2.5-3 litres of water
3. Sleep 6 hours
4. Train 5-6 days a week
5. Avoid having junk food, packed drinks (bloated)

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