Full Week Gym Workout Plan || Week Schedule For Gym Workout

Full Week Gym Workout Plan || Week Schedule For Gym Workout
পুরো সপ্তাহের জিম ওয়ার্কআউট প্ল্যান || জিম ওয়ার্কআউট জন্য সপ্তাহের সময়সূচী
पूरे सप्ताह जिम वर्कआउट योजना || जिम वर्कआउट के लिए सप्ताह का शेड्यूल
Rencana Latihan Gym Seminggu Penuh || Jadwal Minggu Untuk Latihan Gym
Buong Linggo na Plano sa Pag-eehersisyo sa Gym || Iskedyul ng Linggo Para sa Gym Workout
پورے ہفتہ جم ورزش کا منصوبہ || جم ورزش کے لیے ہفتہ کا شیڈول
خطة تمرين رياضية لأسبوع كامل || الجدول الأسبوعي للتمرين في صالة الألعاب الرياضية
Plano de treino de semana inteira na academia || Programação semanal para treino de academia
Karoora Sochii Jiim Torban Guutuu || Sagantaa Torbee Sochii Jiim

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Here’s a description of a week-long gym workout plan targeting different muscle groups each day:

0:00 Intro
0:07 DAY – 1 – MONDAY – CHEST
1. Dumbbell Incline Bench Press
2. Dumbbell Incline Fly
3. Flat Bench Dumbbell Fly
4. Barbell Incline Bench Press
5. Barbell Bench Press
6. Dumbbell Pullover

3:50 DAY – 2 – TUESDAY – BACK
1. Dumbbell One Arm Row
2. Barbell Bent Over Row
3. Cable Reverse Grip Lat Pulldown Seated
4. Cable Seated High Row (V-Bar)
5. Cable Straight Arm Pulldown
6. Reverse Grip Pull-Up

7:33 DAY – 3 – WEDNESDAY – BICEPS
1. Ez-Bar Curl
2. Alternating Dumbbell Curl
3. Barbell Preacher Curl
4. Dumbbell Concentration Curl
5. Dumbbell Hammer Curl
6. Cable Standing Inner Curl

THURSDAY – REST DAY

11:20 DAY – 4 – FRIDAY – TRICEPS & ABS
Triceps:
1. Triceps dips
2. Barbell Close Grip-Bench Press
3. Dumbbell Standing Triceps Extension
4. Cable Triceps Pushdown (V bar)
5. Diamond Push up
Abs:
1. Weighted Russian Twist
2. Hanging Leg Raises
3. Cable Kneeling Crunch
4. Seated Leg Raise

17:14 DAY – 5 – SATURDAY – SHOULDER
1. Dumbbell Arnold Press
2. EZ Bar Upright Row
3. Dumbbell Rear Fly
4. Smith Machine Shoulder Press
5. Cable Lateral Raise
6. Dumbbell Shrug

20:55 DAY – 6 – SUNDAY – LEGS
1. Lever Leg Extension
2. Barbell Full Squat
3. Smith Machine Deadlift
4. Sled-45° Leg Press
5. Lever Lying Leg Curl
6. Lever Seated Calf Raise (Plate Loaded)

Remember that warming up before each session and cooling down afterward are crucial for injury prevention and recovery. Additionally, adjusting the weight and intensity to match your fitness level is essential for steady progress. Always prioritize proper form and listen to your body to avoid overtraining. Consulting a fitness professional before starting any new workout plan can help ensure its suitability for your individual needs and goals.

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