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Do you want complete workout plan?

What is Workout Plan?

hence,  The program is structured for the whole week or month, sometimes more divided into many sections of the workout plan. therefore,  It is necessary to know the workout

Therefore, plan includes the yours daily routine food well. hence, Workout divided into some parts.

Although, For example, so,  Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, So, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. further,

 

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In this Article, so, We divide the workout plan into some parts are Given Below.

  • so, The Complete workout plan for beginners
  • therefore, Complete workout plan for intermediate
  • Although,Complete workout plan for Advanced
  • We can use whey protein as an external source of protein

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Complete workout plan for Beginner:

so, If you are new to exercising and want to add 10 to 20 pound  therefore, you can follow this plan therefore as the beginner:

hence, there are the Table

Days exercises
Monday so, Chest and Shoulders
Tuesday then, Cardio
Wednesday although,Arms and back
Thursday off
Friday Legs and ABs
Saturday at the end Off

so, Routine Workout plan for Days:

Chest Complete workout plan:

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Exercise Name Number of sets Repetitions
So, Flat Bench press 3 sets 8 to 10
similarly, Incline Bench hence,press 3 sets 8 to 10
Decline Bench Press 3 sets 8 to 10

Shoulder Complete workout plan:

Exercise Name Number of sets Repetitions
Shoulder press 3 sets 8 to 10
Shoulder side Raise 3 sets 8 to 10
Shoulder front raise 3 sets 8 to 10

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Cardio complete workout:

Exercise name Time duration
Treadmill running 20 min
Elliptical 10 min

 

Arms workout:

Exercise name No. of sets Repetitions
Barbell curl 3 sets 8 to 10 rep
Hammer curl 3 sets 8 10 10 rep
Preacher curl 3 sets 8 to 10 rep
Kickback 3 sets 8 to 10 rep
Triceps push down 3 sets 8 10 10 rep

 

Back Workout:

Exercise Name No. of sets Repetitions
Pull-up 3 sets 8 to 10 reps
Wide grip lat pull down 3 sets 8 to 10 reps
Dumbbell Row 3 sets 8 to 10 reps

 

Legs workout:

Exercise Name No.of sets Repetitions
Barbell squat 3 sets 8 to 10 reps
Leg curl 3 sets 8 to 10 reps
Leg extension 3 sets 8 to 10 reps

Abs workout plan:

Exercise name No. of sets Repetitions
Standard clenches 3 sets 8 to 10 reps
Plank 3 sets 8 to 10 reps
Leg raise 3 sets 8 to 10 reps

 

Complete workout plan for intermediate

Complete workout plan for Advanced

Days Exercises
Monday Chest+Tricep+shoulder
Tuesday Back+bicep+abs
Wednesday off
Thursday Cardio+ leg+ Abs
Friday Chest + Triceps + shoulder
Saturday Back+Biceps+ Abs

 

Monday Chest+Tricep+shoulder
Bench press 3 sets 8 to 10 rep
Incline bench press 3 sets 8 to 10
Cable front Raise 3 sets 8 to 10
Dips 3 sets maximum
DB side Raise 3 sets 8 to 10 rep
Laying skull crasher( triceps) 3 sets 8 to 10
Triceps pushdown 3 sets 10 to 12
One- Arm triceps extension 3 sets 10 to 12
       

 

Tuesday Back+bicep+abs
Wide grip lat pull down 3 sets 10 to 12
V grip lat pull down 3 sets 10 to 12
Side arm lat pull down 3 sets 10 to 12
Dumbbell shrugs 3 sets 10 to 12
Barbell curls 3 sets 10 to 12
Incline Barbell curls 3 sets 10 to 12
Preacher curl 3 sets 10 to 12
       

 

Thursday Cardio+ leg+ Abs
Running 20 min  
Barbell squat 3 sets 10 to 12
DB lunges 3 sets 10 to 12
Leg press 3 sets 10 to 12
Leg extension 3 sets 10 to 12
 Leg Curl 3 sets 10 to 12
Leg Raise 3 sets 10 to 12
V-crunches 3 sets 10 to 12
       

 

Friday Chest + Triceps + shoulder
Bench press 3 sets 10 to 12
DB flyes 3 sets 10 to 12
Cable crossover 3 sets 10 to 12
Close Grip bench press 3 sets 10 to 12
Kickback 3 sets 10 to 12
Seated bench press 3 sets 10 to 12
Flyes 3 sets 10 to 12
       

 

Saturday Back+Biceps+ Abs
Seated Row 3 sets 10 to 12
DB row 3 sets 10 to 12
Laying T-Bar Row 3 sets 10 to 12
Cable upright 3 sets 10 to 12
Cable curl 3 sets 10 to 12
Cable crunches 3 sets 10 to 12
Concentration curl 3 sets 10 to 12
       

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