Full Week Gym Workout Plan To Keep You In TOP Shape

Full Workout Schedule!

This workout plan will help you stay on track the entire week and reach all your goals. Give it a try, but don’t forget to warm up for good and to perform some stretching after the workout. Never forget that nutrition is a very important part of the process, so be mindful about what you put in your body every day. I hope you’ll enjoy it as much as I do!

Chest —- 3 sets ( 12- 15 reps )

Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Barbell Bench Press……
Flat Bench Dumbbell Press. …
Low-Incline Barbell Bench Press. …
Machine Decline Press. …
Seated Machine Chest Press. …
Incline Dumbbell Press. …
Dips For Chest. …
Incline Bench Cable Fly
Triceps —– 3 sets ( 12- 15 reps )

Triceps

Workout total of 3 sets with makeup with 12 to 15 reps each workout listed below

Close-Grip Barbell Bench Press
Dip Machine
Seated Dumbbell Press
V-Bar Pulldown
EZ-Bar Skullcrusher
Close-Grip Barbell Bench Press
Triceps Pushdown – Rope Attachment
Lats

Lats ( Back )

Workout total of 3 sets with makeup with 15 to 20 reps of each workout listed below…

Straight-Arm Pulldown
Seated Cable Rows
Underhand Cable Pulldowns
Reverse Grip Bent-Over Rows
Close-Grip Front Lat Pulldown
Bent Over Two-Arm Long Bar Row
Lying T-Bar Row
Biceps —– 3 sets ( 8- 12 reps )

Biceps

Workout total of 3 sets with makeup with 8 to 12 reps each workout listed below

Standing Concentration Dumbell Curl
EZ- bar curl
Wide Grip Standing BarBell Curl
Dumbell Curl
Hammer Curl
OverHead Cable Curl

RELATED: 28 Days Full Body Home Workout CHALLENGE!

Shoulder —– 3 sets ( 8 – 10 reps )

Workout total of 3 sets with makeup with 8 to 10 reps each workout listed below

Front Cable Raise
Seated Barbell Military Press
Dumbbell Shoulder Press
Upright Barbell Row
Seated Bent-Over Rear Delt Raise
Side Lateral Raise
Standing Front Barbell Raise Over Head
Legs —— 3 sets ( 20 – 25 reps )

Legs

Workout total of 3 sets with makeup with 20 to 25 reps each workout listed below

Barbell Squat
Dumbbell Lunges
Leg Press
Lying Leg Curls
Standing Calf Raises
Hack Squat
Abdominal abs —- 3 sets ( 12- 15 reps ) or ..

Abs

Workout total of 3 sets with makeup with 12 to 15 reps or Hold you body at plank position for 30 to 60 seconds of each workout listed below

Plank Up
Plank With T Rotation
Swiss Ball Crunch
Bicycle Kicks
V-Hold
Knee-Up With Stability Ball
Mountain Climber

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