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Gym Routine

The document outlines a weekly gym routine divided into six days, focusing on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday and Friday focus on chest and triceps, while Wednesday and Saturday are dedicated to shoulders and legs. Each workout includes specific exercises with a recommended three sets for each.

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rudrakshv054
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4 views3 pages

Gym Routine

The document outlines a weekly gym routine divided into six days, focusing on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday and Friday focus on chest and triceps, while Wednesday and Saturday are dedicated to shoulders and legs. Each workout includes specific exercises with a recommended three sets for each.

Uploaded by

rudrakshv054
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

GYM ROUTINE

❖​Monday : Back-Bicep
➢​Back
●​ Romanian Deadlift (3 sets)
●​ Lat Pull Down (3 sets)
●​ Rowing (3 sets)
●​ T-Bar (3 sets)
●​ Cross Pull Down (3 sets)

➢​Biceps
●​ Bicep Curls (Straight or EZ Bar) (3 sets)
●​ Preacher Curls (3 sets)
●​ Incline Dumbell Curls (3 sets)
●​ Hammer Curls (3 sets)

❖​Tuesday : Chest-Tricep
➢​Chest
●​ Flat Bench Press (3 sets)
●​ Decline Bench Press (3 sets)
●​ Incline Bench Press (3 sets)
●​ Fly (3 sets)

➢​Tricep
●​ Skull Crusher (3 sets)
●​ Straight Bar Or Rope Pushdown (3 sets)
●​ Close Grip Bench Press (3 sets)
●​ Reverse Grip Pushdown (3 sets)

❖​Wednesday : Sholder-Legs
➢​Shoulder
●​ Overhead Press Front(Barbell/Dumbbell) (3sets)
●​ Overhead Press Back(Barbell/Dumbbell) (3 sets)
●​ Lateral Raises (3 sets)
●​ Rear Delt Fly (DB or Machine)
●​ Collar Raises (3 sets) optional

➢​Legs
●​ Hack Squats (3 sets)
●​ Leg Press (3 sets)
●​ Leg Extension (3 sets)
●​ Leg Curls (3 sets)
●​ Calf (3 sets)

❖​Thursday : Back-Bicep
➢​Back
●​ Romanian Deadlift (3 sets)
●​ Lat Pull Down (3 sets)
●​ Rowing (3 sets)
●​ T-Bar (3 sets)
●​ Cross Pull Down (3 sets)

➢​Biceps
●​ Bicep Curls (Straight or EZ Bar) (3 sets)
●​ Preacher Curls (3 sets)
●​ Incline Dumbell Curls (3 sets)
●​ Hammer Curls (3 sets)

❖​Friday : Chest-Tricep
➢​Chest
●​ Flat Dumbbell Press (3 sets)
●​ Decline Bench Press (3 sets)
●​ Incline Dumbbell Press (3 sets)
●​ Fly by Dumbbells (3 sets)

➢​Tricep
●​ Skull Crusher (3 sets)
●​ Straight Bar Or Rope Pushdown (3 sets)
●​ Close Grip Bench Press (3 sets)
●​ Reverse Grip Pushdown (3 sets)

❖​Saturday : Shoulder-Legs
➢​Shoulder
●​ Overhead Press Front(Barbell/Dumbbell) (3sets)
●​ Overhead Press Back(Barbell/Dumbbell) (3 sets)
●​ Lateral Raises (3 sets)
●​ Rear Delt Fly (DB or Machine)
●​ Collar Raises (3 sets) optional

➢​Legs
●​ Lunges (3 sets)
●​ Sumo (3 sets)
●​ Leg Extension (3 sets)
●​ Leg Curls (3 sets)
●​ Calf (3 sets)

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