Fitness

FULL WEEK GYM WORKOUT PLAN 🏋️‍♂️

MONDAY - CHEST 💪

(3 sets of 8-12 reps each)

1. Barbell Flat Bench Press 🏋️‍♂️
   
   

   • Target: Chest

   • Instructions: Lie flat on the bench, feet planted, grip the bar just wider than shoulder-width, lower the bar to your chest, and press back up.

2. Barbell Incline Bench Press 🔼
   
   

   • Target: Upper chest

   • Instructions: Adjust the bench to a 30-45 degree angle, and follow the same movement as flat bench press.

3. Barbell Decline Bench Press ⬇️
   
   

   • Target: Lower chest

   • Instructions: Set the bench to a decline, grip the bar slightly wider than shoulder-width, lower to your chest, and press back up.

4. Pec Dec Fly 💥
   
   

   • Target: Chest (squeeze focus)

   • Instructions: Sit on the machine, grip the handles, and bring them together in front of you, keeping your chest lifted and elbows slightly bent.

5. Standing Cable Fly 🌀
   
   

   • Target: Chest

   • Instructions: Set cables to shoulder height, and pull the handles towards each other with a slight bend in your elbows.

6. High Cable Fly (Crossover) 🔁
   
   

   • Target: Chest (upper part)

   • Instructions: Set the cables high, step forward slightly, and bring both cables down and across your body in a diagonal motion.

7. Low Standing Cable Fly 🔽
   
   

   • Target: Chest (lower part)

   • Instructions: Set cables to low, step forward, and bring cables from the low position to chest height, focusing on squeezing the chest.

TUESDAY - BACK 🦸‍♂️

(3 sets of 8-12 reps each)

1. Lat Pull-Down (Wide Grip) ✨
   
   

   • Target: Upper back, lats

   • Instructions: Grab the bar wider than shoulder-width, pull it down to chest level, and slowly release it back up.

2. Seated Cable Row 🔄
   
   

   • Target: Mid-back

   • Instructions: Sit with feet planted, grab the handle, pull it towards you while squeezing your shoulder blades together, and return to the start position.

3. Deadlift 🏋️‍♂️
   
   

   • Target: Lower back, full body

   • Instructions: Stand with feet shoulder-width apart, grip the barbell, and lift by pushing your hips forward and standing upright, keeping your back straight.

4. Bent Over Row 💥
   
   

   • Target: Mid-back

   • Instructions: Hinge at the hips, bend knees slightly, and row the barbell towards your waist while maintaining a neutral spine.

5. Back Extension (Hyper) 🦵
   
   

   • Target: Lower back

   • Instructions: Position yourself on a back extension machine, and slowly lower your torso down, then raise it back up in a controlled motion.

WEDNESDAY - BICEPS 💪

(3 sets of 8-12 reps each)

1. Dumbbell Bicep Curl 🏋️‍♂️
   
   

   • Target: Biceps

   • Instructions: Hold a dumbbell in each hand, curl towards your shoulders, and lower slowly.

2. Close-Grip EZ Bar Curl ✨
   
   

   • Target: Biceps (inner head)

   • Instructions: Use an EZ bar, keep elbows close to your body, curl the bar while keeping tension on your biceps.

3. EZ-Bar Preacher Curl 🔥
   
   

   • Target: Biceps (focus on contraction)

   • Instructions: Rest your upper arms on the preacher bench, and curl the bar towards your face, squeezing the biceps at the top.

4. Dumbbell Hammer Preacher Curl 💥
   
   

   • Target: Biceps (brachialis)

   • Instructions: Grip the dumbbells with palms facing each other, curl them up towards your shoulders, and lower slowly.

5. Dumbbell Reverse Curl 🌀
   
   

   • Target: Forearms

   • Instructions: Hold dumbbells with an overhand grip, curl them towards your shoulders while keeping your forearms parallel to the ground.

6. Seated Barbell Wrist Curl (Forearms) 💪
   
   

   • Target: Forearms

   • Instructions: Sit and hold a barbell with palms facing up, curl your wrists upwards and lower back down.

THURSDAY - TRICEPS & ABS 🔥

(3 sets of 8-12 reps each for Triceps, 3 sets of 15-20 reps each for Abs)

1. Tricep Bench Dips 🔽
   
   

   • Target: Triceps

   • Instructions: Use parallel bars or a bench, lower your body and push yourself back up by extending your elbows.

2. Dumbbell Overhead Extension 💪
   
   

   • Target: Triceps

   • Instructions: Hold a dumbbell overhead with both hands, lower it behind your head, and extend back up.

3. Pulley Push-Down 🔄
   
   

   • Target: Triceps

   • Instructions: Attach a rope to the pulley, and push it downward, extending your arms fully at the bottom.

4. Dumbbell Kickback 🏁
   
   

   • Target: Triceps

   • Instructions: Bend forward, extend your arm backward, and squeeze the tricep at the top.

ABS WORKOUT

(3 sets of 15-20 reps each)

1. Sit-Ups 🧘‍♂️

2. Bicycle Crunches 🚴‍♂️

3. Incline Straight Leg & Hip Raise ⬆️

4. Hanging Knee & Leg Raises 🦵

5. Seated V Sits 🔺

6. Weighted Russian Twist 🔄

7. Weighted Sit-Ups 💪

FRIDAY - SHOULDERS (DELTOID) & TRAPS 🏋️‍♂️

(3 sets of 8-12 reps each)

1. Dumbbell Side Raise ➡️
   
   

   • Target: Lateral deltoids

   • Instructions: Raise dumbbells out to the side, keeping a slight bend in your elbows.

2. Dumbbell Front Raise ⬆️
   
   

   • Target: Front deltoids

   • Instructions: Raise dumbbells straight in front of you, keeping your arms straight but not locked.

3. Dumbbell Shoulder Press (Seated) 🪑
   
   

   • Target: Shoulders

   • Instructions: Sit upright, press dumbbells overhead while keeping your back straight.

4. Front Raise (Cable) 🎮
   
   

   • Target: Front deltoid

   • Instructions: Use the cable machine with a low pulley, raise the handle directly in front of you.

5. Reverse Pec Deck 🔄
   
   

   • Target: Rear deltoids

   • Instructions: Sit with chest against the pad, pull the handles back while keeping elbows slightly bent.

6. Face Pulls 🌀
   
   

   • Target: Rear deltoids, traps

   • Instructions: Use a rope on the cable machine, pull towards your face while squeezing the shoulder blades.

7. Dumbbell Shrugs (Traps) ⬆️
   
   

   • Target: Traps

   • Instructions: Hold dumbbells, shrug your shoulders up and down.

SATURDAY - LEGS 🦵

(3 sets of 8-12 reps each)

1. Barbell Squat (Back) 🏋️‍♂️
   
   

   • Target: Quads, glutes

   • Instructions: Keep your back straight, squat down keeping knees behind toes, and stand back up.

2. Barbell Lunges 🔄
   
   

   • Target: Quads, glutes

   • Instructions: Step forward into a lunge, lowering your back knee toward the ground, and return to standing.

3. Hip Thrust 🔝
   
   

   • Target: Glutes

   • Instructions: Place your upper back on a bench, lower your hips, then thrust upwards by driving through your heels.

4. Leg Press 🏋️‍♂️
   
   

   • Target: Quads, hamstrings

   • Instructions: Sit down, press the platform away from you with your feet, and control the descent.

5. Leg Extension ⬆️
   
   

   • Target: Quads

   • Instructions: Use the leg extension machine, extend your legs fully and squeeze at the top.

6. Lying Leg Curls 🔁
   
   

   • Target: Hamstrings

   • Instructions: Use the lying leg curl machine to curl your legs towards your glutes.

7. Seated Calf Raise 🔁
   
   

   • Target: Calves

   • Instructions: Sit down, place feet on the platform, and raise your heels, focusing on calf contraction.

SUNDAY - REST 🛌

• Time to Rebuild Muscles and Rest

• Hydrate 💧, stretch 🧘‍♀️, and recover for the week ahead!