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Full Week Workout Plan

Full Week Workout Plan:

If you are just starting the gym then you should know the weekly exercise day by day. It will create intensity that you have never had before in your workout program.
The problem with people talking about hard work, habit, discipline is that it always lacks specificity. Lots of people try really hard, use ineffective methods and walk away from fitness altogether.


        Most bodybuilder typically follow a five day split in which they train one body part per day. If you have been following a five day split and have improvements becoming less and less impressive as time has gone by, this could be an indication that you have reached a natural plateau, and it could be your body telling you to make some change.

Day 1 - Chest
Day 2 - Thigh
Day 3 - Biceps
Day 4 - Back
Day 5 - Shoulder
Day 6 - Triceps
Day 7 - Rest

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.


                                 Day:1
                         Chest Workout:



1: Chest Dips:- 

1: This exercise is done with the help of two parallel bars, at the height of your shoulders and these bars are apart from each other.
2: Hold the bars comfortable with your both hands.
3: Then lift your legs up and make slightly inclination forward.
4: Start going down slowely towards the ground direction.
5: Go downward untill you feel stretch in your chest.
6: Pause your hands for few seconds and then press up your body to get starting position.

Sets:- 3-4
Reps:- 8-10
Rest:- 60-90 seconds

2: Flat Bench Dumbbell Press:-

                                 

1: Lie on a flat bench. Hold two dumbbell in your both hands, keep your hands perpendicular to your chest.
2: Take a breathe in and start taking the the dumbbell downside parallel.
3: Pause the weight at the bottom for few seconds.
4: Then breathe out and start pushing the weight upside, keep your hands parallel.
5: Increase your dumbbell weight after completing a set.
6: Avoid this exercise if you have pain in your shoulder because it may prevent any injury.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

3: Dumbbell Fly:-


1: Lie on a bench. Hold two dumbbell in your both hand, keep your hand perpendicular to your chest.
2: Take a breathe in and start lowering down the dumbbell away from your chest.
3: Give an extra stress to your chest when your hands are at downward position.
4: Pause your hands at the bottom for few seconds.
5: Breathe out and return your hands to the starting position.
6: Increase your dumbbell weight after completing a set.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

4: Incline Dumbbell Press:

1: Lie on a incline bench. Hold the dumbbell in each of your hand.
2: Hold both your hands at your shoulders width.
3: Then bend your elbows away from the chest but your dumbbells are at your shoulders width.
4: Then breathe out and push the dumbbells up.
5: Hold the weight at the top for a second and take a long breathe.
6: Repeat this exercise in same process for next sets.

Sets:- 8-10
Reps:- 10-15
Rest:- 60-90 seconds.


5: Pushup:
                               
1: Lie on a floor down and put your hands on the floor. 
2: Your hand should be 30 - 40 Cm apart from each. 
3: Take a long breathe and starting lower your self downward until your chest touches the floor. 
4: After going down, breathe out and press your body upside. 
5: Repeat this process for next sets.

Sets:- 8-12
Reps:- 10-12
Rest:- 60-90 seconds

6: Barble Incline Bench Press:

1: Load the bar according to your strength.
2: Lay on a bench amd your feet should be flat on ground.
3: Hold the bar with medium grip  cvering the rings on bar.
4: Hold the rod with weight above your chest with your arms extended.
5: Lower the bar, maintain controll and do not bounce the bar off on your chest.
6: After touching your torso with the bar extended the elbows to return the bar to the starting position.

Sets:- 6-8
Reps:- 10-12
Rest:- 60-90 seconds


7: Landmine Chest Press:-



                     This is one of the best exercise for chest. This exercise is helping you to pump your upper chest.
1: Take a empty bar and fix its one end into corner.
2: Load the bars another end with weight.
3: Grasp the outside end of the bar with both hands (you can grasp alternate grip or clasped together).
4: Put your hands in front of your chest after grasp the bar.
5: Press the bar upside (apply equal force with your both hands) and stable your body.
6: Take the bar lower to getting start position.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

8: Cable Crossover :-



1: Stand in between the cable crossover machine. Attach D-handle both side and hold the D-handle with your both hand.
2: Take a step forward, bent your knees and make inclination forward.
3: Breathe in and start push the handles downside and touch your both hands at lower.
4: Pause for a second, breathe out and allow your hands to returned back to the start position.
5: Repeat this exercise for your further sets.

Sets:- 4-6
Reps:- 8-12
Rest:-60-90 seconds

9: Incline Push-up:-



1: Took a bench and place your hands on table for begin this exercise.
2: Put your feets on ground and put parallel.
3: Take breathe in and start lowering down your chest.
4:When your chest slightly touch the bench then pause your  body for a second.
5: Breathe out and push your body upside to get starting position.

Sets:- 8-10
Reps:- 10-15
Rest:- 60-90 seconds

10: Decline Dumbbell Bench Press:-



1: Take a bench and adjust the bench at 45 degree decline.
2: Take two dumbbell in your both hand.
3: Hold the dumbbells in upside direction perpendicular to the floor.
4: Take a breathe in and start lowering the dumbbells in downside direction.
5: Hold the dumbbells at bottom for few seconds then release your breathe out and start pushing the dumbbells in upside direction for getting the start position.
6: Repeat this exercise for next sets with increasing your dumbbells weight.

Sets:- 4-6
Reps:- 8-12
Rest:-60-90 seconds

                                  Day:2
                         Thigh Workout




1: Barble Squat:



1: Take a barble and load the bar with weight plates. Put the weight bar at your shoulders, at the back side of your neck.
2: Keep your chest up and the head facing forward. Adopt a hip-width distance with the feet turned out as needed.
3: Go downside by flexing your knee's, moving the hips back as much as possible.
4: Do not sit and keep the torso as upright as possible.
5: Then stand with driving the weight upward.

Sets:- 3-5
Reps:- 6-8
Rest:- 60-90 seconds

2: Leg Press:



1: Find a leg press machine in your gym and select your weight then sit on the machine, place your legs on the foot pad on machine, seprate your feets at your shoulders width.
2: As you breathe out extend your legs upside
slowely. Your legs should make 90 degree angle with your upper body.
3: Now, breathe in and slowely lower the weight or bend your legs to get starting position.
4: Repeat it for your next variations. When you done your exercise the don't forgot to lock the weight ( for do not falling the loaded weight on your body) .

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

3: Leg Extension: 



1: Find a leg extension machine in your gym and select your weight. Then sit on the machine with your legs underpad.
2: Then hold the handles in your side and extend your legs from knee's and pause there for few seconds.
3: Keep in mind that your upper body remain constant or stationary while doing this exercise.
4: Then slowely lower your legs back to the starting position.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

4: Hack Squat:



1: Find a hack squat machine and place your legs on the foot pad and touch your back to the back pad, hook your shoulder under the pad and hold the handles provide above from shoulders pad.
2: Keep your chest up and your face should be straight.
3: Now, start straighten your legs and make sure that your legs are at 180 degree from your upper body.
4: Then slowely lower the weight and bend your knees and there is 90 degree angle in between your thigh and upper body.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

                                  Day:3
                                 Biceps




1: Standing Dumbbell Curl:



1: Collect a pair of dumbbells both are of same weight.
2: Stand straight and put your feet apart from each other.
3: Hold the dumbbells in your both hands and squeezeing both hands upside.
4: Pause your hands for a second at the top.
5: Then take back your both hands to the starting position.

Sets:- 4-6
Reps:-10-12
Rest:- 60-90 seconds


2: Wide Grip Standing Barble Curl:



1: Take a bar and load its both end woth weight plates.
2: Stand properly and put your feets apart from each other.
3: Hold the bar inside the weight plates.
4: Squeeze your hands in upside direction and hold for few seconds at the top.
5: Then lower your hands from the same path to get the starting position.
6: This helps you to pump up your inner biceps.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds


3: Standing Cable Curl:



1: Attach a bar to a low pully cable with an underhand grip, elbows extended.
2: Standing in front of pully and hold it, keep your chest up and head straight.
3: Keeping your elbows at your sides and squeeze your hands towards your chest.
4: Hold the bar at the top then slowly return the bar from same path.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds

4: Close Grip Barble Curl:



1: Find a zig-zag rod or a simple rod and load the bar with weight plates.
2: Stand properly and hold the bar from middle of the bar with both hands.
3: Fix your elbows in side of your chest (maintain gap in between your chest and elbow).
4: Squeeze your hands and do not move your elbows from there.
5: Hold your hands for a moment at the top and then lower your hands from same path.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds


5: Dumbbell Concentration Curl:



1: Find a suitable dumbbell and a bench.
2: Sit on the bench and grab the dumbbell in your hand.
3: Attach your elbow with your thigh and make inclination in front.
4: Then squeeze your hand upto front of your face.
5: Hold your hand for a second and then take back along same path.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

6: Inclination Dumbbell Curl:


1: Find a couple of dumbbell and a suitable bench.
2: Adjust your bench at 45 degree inclination.
3: Grab the couple of dumbbells in your hands and lie on the bench.
4: Now, squeeze your hands upto your shoulders.
5: Then hold your hands at the top for a second and the take back at the starting position.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds

7: Preacher Curl:



1: Find a preacher machine in your gym and select your weight.
2: Put your hands on preacher and sit on seat, lock your body on preacher.
3: Then grab the handles from your both hands.
4: Then squeeze your hands upto front of your face and do not move your elbows from where it placed first.
5: Hold your hands at the top for a second then take back to the starting position from the same path.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds

                                Day:4
                        Back Exercise 




1: Lat Pulldown:


1: Firstly choose a proper machine, attach a small rod with the cable.
2: Hold the rod's both end with your both hands and sit on a table.
3: Then take breathe in and pull the bar towards the floor until it comes in front of your chest.
4: When it comes in front of your chest then hold it for a second.
5: Then slowly release your hands in upside direction.
6: Repeat it for next variation of set.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

2: Standing T-Bar:-


                      This is one of the best exercise for back. Find a suitable machine or take a empty rod and dix it's one end into a corner and the another side of the weight. 
1: Now, stand in such position that the bar come in between your legs. 
2: Hold the handles (if you have machine) or hold the outer end of the bar near outer end (if you fix a rod in corner). 
3: Now, bend on the bar and keep your back straight.
4: Pull the bar until it come in front of your chest. 
5: Hold for a second and then release it to getting start position.

Sets:- 3-5
Reps:- 8-10
Rest:- 60-90 seconds

3: Chest Supported Dumbbell:- 



1: Take two dumbbells and a inclined bench with 45 degree inclination.
2: Firstly sit on bench and then lie on it from your chest, hang your hands straight down from your shoulder.
3: Now, squeeze your back and start pull the dumbbells, bent your elbows at 90 degree angle after pulling the weight.
4: Hold dumbbells for a second and then start lowering down the dumbbells for getting starting position.
5: Avoid this exercise if you have pain in your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

4: Single Handed Dumbbell Row:-




1: Take a singal dumbbell and a bench, place your hand and knee from same side.
2: Pick up the dumbbell in your hand and place your leg on ground from same side.
3: Keep your back straight in that position.
4: Pull up the dumbbell to yiur torso side and do not  rotate your dumbbell and shoulder.
5: Than lowering down your dumbbell, hang straight down from your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

5: Close Grip Cable Pull Down:-



This helps you in building mass for your wide back. This is one of the best exercise for building back. This is similar as wide grip cable pull down.
1: Attach a close grip handle with the cable and sit on a bench.
2: Hold the handle with your both hands and keep your back straight while doing this.
3: When you pull the cable then stretch your back more.
4: Hold the cable at bottom for a second and then start releasing your cable upside.
5: Stretch your hands as much you can stretch.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

                                Day: 5
                     Shoulder workout 



1: Shoulders Machine Press:-



1: Choose proper machine and sit on the machine seat and choose proper weight.
2: Grab the handles with both hands which are outside from your shoulder.
3: Now, take a breathe in and lift the handles upside or extend your hands straight upside.
4: Pause your hands at the top for a second.
5: Now, breathe out and lower the handles slowely back to start position.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

2: Side Lateral Dumbbell Raise:-

1: Take a pair of dumbbells of same weight. 2: Pick the dumbbells in your both hands, stand straight.
3: Then take a breathe and lift the dumbbells up to your sides with a slight bend in your elbows.
4: Pause your hands at the top for a second.
5: Lower the dumbbells to getting the starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

3: Front Dumbbell Raise:-


1: Take a pair of dumbbells of same weight, pick the dumbbells in your hand and stand straight on floor.
2: Hold the dumbbells in front of your thighs with open face towards your thighs.
3: Now, lift the dumbbells in front with slight bend in your elbows, take dumbbells up at your shoulders level or perpendicular to your shoulders.
4: Pause your hand for a second at the top.
5: Now, lower the dumbbells down back for getting starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

4: Seated Dumbbell Press:-

1:- Take a pair of dumbbells of same weight, sit on a bench and pick up the dumbbells in your hands.
2: Hold the dumbbells at above from your shoulders level.
3: Take a breathe and lift the dumbbells upside, perpendicular to the floor, do not touch dumbbells at the top.
4: Pause your hands at the top for a second.
5: Then breathe out and lower the dumbbells for getting starting position.
6: Repeat this for your next sets with increasing weight of your dumbbells.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

                                   Day: 6
                          Triceps workout




1: Dumbbell Kickback:
       
                           
It is also a most effective exercise for triceps. In this exercise your muscle activation is 80%. When you push the dumbell upside your hand will be work against gravity. When you are doing this exercise the upper arm of your hand is stabilized. If you feel your elbow drifting down you can use lighter weight. 

1: Put your left foot on a step and stable it and use your left arm to support your back after holding a bench during this exercise.
2: Hold a weight in your right hand and through the dumbbell upside to the torso level. 
3: You have to take your lower arm downside with making a angle of 90 degree with upper arm.
4: In every next set increase your dumbbell wait.
5: After completing thus exercise with right hand, repeat it with the left hand.

Sets:- 6-8
Reps:- 10-12
Rest:- 60-90 seconds

2: Triceps Push Down:

                     
(Easier) 

(Harder) 
It is also a most effective exercise for triceps. If you want to make this exercise easier then your knees are bent and your feet will be touching the floor.
         
                If you want to make this exercise harder then take a another bench and put your legs on that bench. Make sure that your knees are straight.
1: Sit on a bench with your hands and your hips are just outside the bench and then bent your knees(easier) or straight your knees and put your foot on another bench(harder).
2: Then bend your elbows untill they make 90 degrees angle with each other and then lift up your hands and your hips should be near the chair.
3: Repeat this exercise for next sets.
4: Avoid this exercise if you feel any pain in your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

3: Triangle Push-ups(Triceps Exercise):
                               
Pushups are mainly used for chest exercise.
But the triangle push-up is helpful for your triceps. It helps to gain mass on your triceps.
1: Put your hands on mat. Your hand should be under the chest and your thumb and forefinger are attached like to make a triangle.
2: Keep it in mind that your back should b flat.
3: When you are going down then your chest and your nose should touch the mat and make sure that your back is flat in this position too.
4: When you do this exercise your elbows will naturally flare outside.
5: Repeat this exercise for next sets.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

4: Triceps Rope Pushdown:-

                                      


              Attach a rope with pully. Attach the ropes another end with some weight. If you are doing this in a gym then find a proper machine for doing this.

1: Hold the rope with both handsand make a small inclination forward should more better.
2: Bring your arms close to your upper body, then hold the rope with bending your elbows.
3: Then start pushing down the rope until your hands are fully extended and perpendicular to the floor.
4: Pause your hands for few seconds and then take a breath in, bring the rope slowly in starting position.
5: Repeat the exercise for next sets.

Sets:- 4-5
Reps:- 10-12
Rest:- 60-90 seconds

5: EZ-Bar Skullcrusher:- 

                                      


              This is one of the best exercise. This will train your triceps.
1: Hold the EZ-bar with both of your hands and lie on a bench. Your arms should be straight in upper direction.
2: Take a breath in before performing this portion of exercise.
3: Then start lowering down the EZ-bar by allowing the elbows to flex.
4: when the EZ-bar slightly touch your forehead then pause your hand in same position for few seconds.
5: Then start lifting the bar up side for taking the starting position by extending the elbow and then breath out.
6: Repeat this exercise for other repetition.

Sets: 4-5
Reps: 10-12
Rest: 60-90 seconds


6: Overhead Dumbbell Extension:-

                     


                        In this exercise you have to take a heavy dumbbell. While doing this exercise  sit on a bench and use your both hands.
1: Hold the weight together in both hands. Take weight according to your strength.
2: Now lift the weight above of your head.
3: Bend your elbows towards the back of your head.
4: After the whole process repeat the same exercise in same method.
5: Increase the dumbbell weight after completing a set.
6: Repeat this exercise with heavy weight in next sets.

Sets:- 6-8
Reps:- 8-12
Rest:- 60-90 seconds


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