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Gym Workout

The document outlines a 1-week and a 2-week workout plan focusing on different muscle groups each day. Each day includes specific exercises with the number of sets and repetitions detailed for legs, chest, triceps, back, biceps, cardio, hamstrings, glutes, and shoulders. The plans emphasize a structured approach to strength training and cardiovascular fitness.

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Daksh Mhatre
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12 views7 pages

Gym Workout

The document outlines a 1-week and a 2-week workout plan focusing on different muscle groups each day. Each day includes specific exercises with the number of sets and repetitions detailed for legs, chest, triceps, back, biceps, cardio, hamstrings, glutes, and shoulders. The plans emphasize a structured approach to strength training and cardiovascular fitness.

Uploaded by

Daksh Mhatre
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

1 WEEK WORKOUT PLAN

Day 1 – Legs (Monday)


1. Back Squat – 4 sets (15-12-12-10)
2. Front Squat – 3 sets (15 -12-12 reps)
3. Leg Press – 3 sets (15 -12-12 reps)
4. Lunges – 3 sets (15 -12-12 each leg)
5. Leg Extension – 3 sets (15 -12-12)
6. Adductor Machine – 3 sets (15 -12-12 reps)
7. Calf Raise – 3 sets (15 -12-12 reps)
Stretching
Day 2 – Chest + Triceps
Chest:
1. Flat Bench Press – 4 sets (15-12-12-10)
2. Incline Bench Press – 3 sets (15-12-12)
3. Decline Bench Press – 3 sets (15 -12-12 reps)
4. Chest Machine (Close Grip) – 3 sets (15 -12-12 reps)
5. Chest Machine (Wide Grip) – 3 sets (15 -12-12 reps)
6. Pec Deck Fly – 3 sets (12 reps)
Triceps:
1. Rod Pushdown – 3 sets (15 -12-12 reps)
2. Skull Crusher – 3 sets (15 -12-12 reps)
3. Rope Pushdown – 3 sets (15 -12-12 reps)
4. Diamond Pushups – 3 sets (Till Failure)
Day 3 – Back + Biceps
Back:
1. Shrugs (Upper) – 3 sets (15 -12-12 reps)
2. Barbell bent Row – 3 sets (15 -12-12 reps)
3. Wide Lat Pulldown – 3 sets (15 -12-12 reps)
4. One Arm machine or Dumbbell Row – 3 sets (15 -12-
12 reps)
5. Seated Rowing – 3 sets (15-12-12)
6. Straight Arm Pulldown – 3 sets (15-12-12)
Biceps:
1. Barbell Curl – 3 sets (15 -12-12 reps)
2. Hammer Curl – 3 sets (15 -12-12 reps)
3. Preacher Curl – 3 sets (15 -12-12 reps)
Day 4 - Cardio
15 Minutes Per Machine
(Treadmill / Cross Trainer / Cycle)
Day 5 – Hamstrings + Glutes
1. Hack Squats – 4 sets (15 -12-12 -10 reps)
2. Wide Leg Press – 3 sets (15 -12-12 reps)
3. Sumo Squat (Dumbbell) – 3 sets (15 -12-12 12 reps)
4. Leg Curl – 3 sets (15 -12-12 reps)
5. Stiff Leg Deadlift – 3 sets (15 -12-12 reps)
6. Calf Raise – 3 sets (15 -12-12 reps)
Day 6 – Shoulders
1. Shrugs ( midlde) 4 sets (15 -12-12-10 reps)
2. Overhead Press (Barbell/Dumbbell) – 3 sets (15 -12-12 )
3. Lateral Raise – 3 sets (15 -12-12 reps)
4. Front Raise – 3 sets (15 -12-12 reps)
5. Upright Row – 3 sets (15 -12-12 reps)
6. Reverse Pec Deck Fly – 3 sets (15 -12-12 reps)
7. Face Pull – 3 sets (15 -12-12 reps)
Stretching
2 WEEK WORKOUT PLAN

DAY 1 – LEGS

1. Calf Raise – 3 sets (15 -12-12 reps)


2. Back Squat – 4 Sets (15-12-12-10)
3. Front Squat – 3 Sets (15 -12-12 Reps)
4. Leg Press – 3 Sets (15 -12-12 Reps)
5. Lunges – 3 Sets (15 -12-12 Reps Each Leg)
6. Leg Extension – 3 Sets (15 -12-12 Reps)
7. Adductor Machine – 3 Sets (15 -12-12 Reps)

DAY 2 – CHEST + TRICEPS


Chest:
1. Incline Bench Press – 4 Sets (15 -12-12 -10Reps)
2. Flat Bench Press – 3 Sets (15 -12-12 Reps)
3. Decline Machine Press – 3 Sets (15 -12-12 Reps)
4. Chest Machine (Close Grip) – 3 Sets (15 -12-12 Reps)
5. Chest Machine (Wide Grip) – 3 Sets (15 -12-12 Reps)
6. Pec Deck Fly – 3 Sets (12 Reps)
Triceps:
1. Close Grip Bench Press – 3 Sets (15 -12-12 Reps)
2. Skull Crusher – 3 Sets (15 -12-12 Reps)
3. Dumbbell Overhead Extension (Both Hands) – 3 Sets (15
-12-12 Reps)
4. Diamond Push-ups – 3 Sets (Till Failure)

DAY 3 – BACK + BICEPS


Back:
1. Shrugs (Upper) – 4 Sets (15 -12-12-10 Reps)
2. Deadlift – 3 Sets (15 -12-12 Reps)
3. Pull-ups – 3 Sets (15 -12-12 Reps)
4. T-Bar Row – 3 Sets (15 -12-12 Reps)
5. Close Grip Pulldown – 3 Sets (15 -12-12 Reps)
6. Reverse Pec Deck (Seated) – 3 Sets (15 -12-12 Reps)
7. Straight Arm Pulldown – 3 Sets (15 -12-12 Reps)
Biceps:
1. Dumbbell Curl – 3 Sets (15 -12-12 Reps)
2. Preacher Curl – 3 Sets (15 -12-12 Reps)
3. Hammer Curl – 3 Sets (15 -12-12 Reps)
4. Reverse Curl – 3 Sets (15 -12-12 Reps)
DAY 4 – CARDIO
15 Minutes Per Machine
(Treadmill / Cross Trainer / Cycle)

DAY 5 – HAMSTRING (LEG)


1. Calf Raise – 3 sets (15 -12-12 reps)
2. Hack Squat – 4 Sets (15 -12-12 – 10Reps)
3. Wide Leg Press – 3 Sets (15 -12-12 Reps)
4. Sumo Squat (Dumbbell) – 3 Sets (15 -12-12 Reps)
5. Leg Curl – 3 Sets (15 -12-12 Reps)
6. Stiff Leg Deadlift – 3 Sets (15 -12-12 Reps

DAY 6 – SHOULDERS
1. Shrugs (Middle) – 4 Sets (15 -12-12 – 10 Reps)
2. Overhead Press (Barbell/Dumbbell) – 3 Sets (15 -12-12
Reps)
3. Lateral Raise – 3 Sets (15 -12-12 Reps)
4. Front Raise – 3 Sets (15 -12-12 Reps)
5. Upright Row – 3 Sets (15 -12-12 Reps)
6. Reverse Pec Deck Fly – 3 Sets (15 -12-12 Reps)
7. Face Pull – 3 Sets (15 -12-12 Reps)

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