दोस्तों घर पे बॉडी बनाने के लिए भी पूरे हफ्ते का वर्कआउट प्लान पे वीडियो बनाई है जिसका link नीचे दें रहा हूँ अगर आप घर पे वर्कआउट करते हैं तो इस link पे क्लिक करके सारी home workout सीरीज देखो सकते हैं
घर पर बॉडी बनाने का पूरे हफ्ते का वर्कआउट
Full week workout plan
MONDAY – BACK
TUESDAY – CHEST
WEDNESDAY – CARDIO & ABS
THURSDAY – ARMS ( BICEPS & TRICEPS )
FRIDAY – SHOULDER
SATURDAY – LEGS
SUNDAY – REST
————————————–
MONDAY
BACK WORKOUT
(3 set of 8-12 reps)
——————————-
1) DEADLIFT
2) WIDE GRIP LAT PULL DOWN
3) SEATED CABLE ROW
4) BENT OVER ROW
5) CLOSE GRIP LAT PULL DOWN
6) T-BAR ROW / ONE ARM DUMBBELL ROW
7) HYPEREXTENSION
——————————————
TUESDAY
CHEST WORKOUT
UPPER CHEST/MIDDLE CHEST/LOWER CHEST
(3 set of 8-12 reps)
——————————
1) STRAIGHT BARBELL BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) INCLINE DUMBBELL FLY
5) PECK DEC FLY
6) CABLE CROSS OVER
7) PULLOVER
——————————————–
WEDNESDAY
ABS & CARDIO
—————————
1) CRUNCHES
2) BICYCLE CRUNCHES
3) LYING LEG CURL
4) HANGING LEG RAISE
5) PLANK
CARDIO- NORMAL JOGGING ONLY 20 MIN
———————————————–
THURSDAY
ARMS WORKOUT ( BICEPS AND TRICEPS)
(3 set of 8-12 reps)
——————————–
1) CLOSE GRIP BENCH PRESS
2) SKULL CRUSHER
3) DOUBLE ARM DUMBBELL OVERHEAD EXTENSION
4) TRICEPS PUSHDOWN
5) BARBELL CURL
6) HAMMER CURL
7) PREACHER CURL
8) CONCENTRATION CURL
9) BENCH DIPS
————————————————
FRIDAY
SHOULDER WORKOUT & TRAPS WORKOUT
(3 set of 8-12 reps)
——————————-
1) MILITARY PRESS / OVERHEAD PRESS
2) DUMBBELL SIDE RAISE
3) DUMBBELL FRONT RAISE
4) DUMBBELL SHOULDER PRESS
5) UPRIGHT ROW
6) DUMBBELL SHRUGS
7) REVERSE PECK DEC FLY
————————————————-
SATURDAY
LEGS WORKOUT & CALF WORKOUT
(3 set of 8-12 reps)
1) BARBELL SQUATS
2) DUMBBELL WALKING LUNGES/LUNGES
3) LEG PRESS
4) LEG EXTENSION
5) LEG CURL
6) CALF RAISE
—————————————
SUNDAY
REST/ RECOVERY DAY
—————————————–
Queries-
full week gym workout plan
week schedule for gym workout
week schedule for home workout
workout schedule for building muscle workout schedule for a week
workout schedule for weight loss
full week gym workout plan for muscle gain
full week workout plan for beginners
best workout schedule to build muscle
full week workout plan
muscle building workout plan
fat loss plan
bodybuilding plan
gym plan
workout plan
best exercise
workout plan for beginners
workout plan for muscle gain
workout plan for weekfull week gym
#workoutplan
#exercise#gymworkout#fitness #bodybuilding#Amithealthandfitness
For more information about
Health
Fitness
Beauty
Diet
Bodybuilding
Supplements
Home remedies
Gharelu nuskhe
Workout
Motivational videos
Subscribe my channell?
Follow me on instagram
https://www.instagram.com/fit.amit/
For business queries
Mail at- [email protected]
FAIRUSE COPYRIGHT DISCLAMER
Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, commenting, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
1)This video has no negative impact on the original works (It would actually be positive for them)
2)This video is also for teaching purposes.
3)It is positively transformative in nature.
4)I only used bits and pieces of videos to get the point across where necessary.