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Gym Routine

The document outlines a weekly gym routine focused on muscle gain, detailing specific exercises for each day of the week. Each day targets different muscle groups, including chest, back, shoulders, legs, biceps, and abs, with specified sets for each exercise. Sunday is designated as a rest day to allow for recovery.

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balbirsingh9999061
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4 views2 pages

Gym Routine

The document outlines a weekly gym routine focused on muscle gain, detailing specific exercises for each day of the week. Each day targets different muscle groups, including chest, back, shoulders, legs, biceps, and abs, with specified sets for each exercise. Sunday is designated as a rest day to allow for recovery.

Uploaded by

balbirsingh9999061
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

WEEKLY GYM ROUTINE (Muscle Gain)

Monday — Chest + Triceps

- Bench Press – 3 sets

- Incline Dumbbell Press – 3 sets

- Chest Fly – 3 sets

- Rope Pushdown – 3 sets

- Overhead Dumbbell Extension – 2 sets

Tuesday — Back + Biceps

- Lat Pulldown – 3 sets

- Seated Row – 3 sets

- T-Bar Row / One-arm Row – 2 sets

- Dumbbell Curl – 3 sets

- Hammer Curl – 2 sets

Wednesday — Shoulders + Abs

- Shoulder Press – 3 sets

- Side Lateral Raise – 3 sets

- Front Raise – 2 sets

- Crunches – 3 sets

- Leg Raise – 2 sets

Thursday — Legs

- Squats – 3 sets

- Leg Press – 3 sets

- Lunges – 2 sets

- Calf Raises – 3 sets

Friday — Biceps + Forearms


- Barbell Curl – 3 sets

- Preacher Curl – 3 sets

- Hammer Curl – 2 sets

- Wrist Curl – 2 sets

- Reverse Curl – 2 sets

Saturday — Mix Day (Full Body Lite)

- Chest: Push-ups / Incline Press – 2 sets

- Back: Lat Pulldown / Row – 2 sets

- Shoulders: Lateral Raise – 2 sets

- Biceps: Dumbbell Curl – 2 sets

- Triceps: Rope Pushdown – 2 sets

- Legs: Leg Press / Squat – 2 sets

- Abs: Crunch / Leg Raise – 2 sets

Sunday — Rest

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