Full Week Workout Plan
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Monday – Chest
Tuesday. – Back
Wednesday – Arms (Bicep / Tricep)
Thursday – Abs & Forearm
Friday. – Shoulder
Saturday – Legs
Sunday – Rest
MONDAY – CHEST WORKOUT
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1) FLAT BENCH PRESS
2) INCLINE BARBELL BENCH PRESS
3) PEC DECK FLY MACHINE
4) HIGH CABLE CHEST FLY
5) INCLINE DUMBBELL FLY
TUESDAY – BACK WORKOUT
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1) WIDE GRIP LAT PULL DOWN
2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)
3) CABLE ROW
4) BARBELL BENT OVER ROW
5) HYPEREXTENSION
WEDNESDAY – ARMS WORKOUT
( BICEP / TRICEP )
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1) BICEP CURLS
2) INCLINE BICEP CURL (45 DIGREE)
3) HAMMER CURL
4) STRAIGHT BAR TRICEP PUSH DOWN
5) SEATED DUMBBELL TRICEP EXTENSION
6) CLOSE GRIP BENCH PRESS
THURSDAY – ABS AND FOREARM
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1) CRUNCHES
2) VERTICAL LEG RAISES
3) ALTERNATE HEEL TOUCHES
4) PLANK
5) BARBELL REVERSE WRIST CURL
6) BARBELL WRIST CURL
FRIDAY – SHOULDER WORKOUT ( DELTOID )
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1) SEATED DUMBBELL SHOULDER PRESS
2) SHOULDER LATERAL RAISE
3) FRONT RAISES
4) SEATED REVERSE FLY ON MACHINE
5) SHRUGS
SATURDAY – LEGS WORKOUT
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1) SMITH MACHINE SQUAT
2) LEG PRESS
3) LEG EXTENSION
4) LYING LEG CURLS
5) STANDING CALF RAISES
SUNDAY – REST