Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development | скачать в хорошем качестве

Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development |

#gym #gymworkout #workoutplan #symmetrical Full Week Workout Plan --------------------------------------------- Monday - Chest Tuesday. - Back Wednesday - Arms (Bicep / Tricep) Thursday - Abs & Forearm Friday. - Shoulder Saturday - Legs Sunday - Rest MONDAY - CHEST WORKOUT ---------------------------------------- 1) FLAT BENCH PRESS 2) INCLINE BARBELL BENCH PRESS 3) PEC DECK FLY MACHINE 4) HIGH CABLE CHEST FLY 5) INCLINE DUMBBELL FLY TUESDAY - BACK WORKOUT ---------------------------------------------------- 1) WIDE GRIP LAT PULL DOWN 2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP) 3) CABLE ROW 4) BARBELL BENT OVER ROW 5) HYPEREXTENSION WEDNESDAY - ARMS WORKOUT ( BICEP / TRICEP ) -------------------------------------------------------- 1) BICEP CURLS 2) INCLINE BICEP CURL (45 DIGREE) 3) HAMMER CURL 4) STRAIGHT BAR TRICEP PUSH DOWN 5) SEATED DUMBBELL TRICEP EXTENSION 6) CLOSE GRIP BENCH PRESS THURSDAY - ABS AND FOREARM ---------------------------------------------------------------- 1) CRUNCHES 2) VERTICAL LEG RAISES 3) ALTERNATE HEEL TOUCHES 4) PLANK 5) BARBELL REVERSE WRIST CURL 6) BARBELL WRIST CURL FRIDAY - SHOULDER WORKOUT ( DELTOID ) ---------------------------------------------------------------------- 1) SEATED DUMBBELL SHOULDER PRESS 2) SHOULDER LATERAL RAISE 3) FRONT RAISES 4) SEATED REVERSE FLY ON MACHINE 5) SHRUGS SATURDAY - LEGS WORKOUT ------------------------------------------------------ 1) SMITH MACHINE SQUAT 2) LEG PRESS 3) LEG EXTENSION 4) LYING LEG CURLS 5) STANDING CALF RAISES SUNDAY - REST