Scribd
Upload
388 views3 pages

Gym Workout Plan September 10, 2019

The document provides a gym workout plan for September 2019 that includes: - A weekly schedule dividing workouts into different muscle groups per day from Monday to Friday, plus cardio on Saturday and swimming on Sunday. - Example full body workouts for Mondays, Wednesdays and Saturdays listing specific exercises. - Detailed workouts for each muscle group day breaking down sets and reps of various exercises. - A diet plan recommending minimum daily foods, important tips on eating frequency, water intake, sleep, and avoiding junk food.

Uploaded by

Sivaramakrishna Sobha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
388 views3 pages

Gym Workout Plan September 10, 2019

The document provides a gym workout plan for September 2019 that includes: - A weekly schedule dividing workouts into different muscle groups per day from Monday to Friday, plus cardio on Saturday and swimming on Sunday. - Example full body workouts for Mondays, Wednesdays and Saturdays listing specific exercises. - Detailed workouts for each muscle group day breaking down sets and reps of various exercises. - A diet plan recommending minimum daily foods, important tips on eating frequency, water intake, sleep, and avoiding junk food.

Uploaded by

Sivaramakrishna Sobha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

GYM WORKOUT PLAN September 10, 2019

1 GYM WORKOUT

Workout Schedule for Muscle Gain:

Monday Chest & Triceps


Tuesday Quads, Hamstrings & Calf muscle
Wednesday Abs
Thursday Back & Biceps
Friday Shoulders & Traps
Saturday Cardio
Sunday Swimming

Full Body Workout: Monday, Wednesday & Saturday:

1 Jumping Jacks 3-4 mins


2 Pendulum lunges 30 reps
3 Squats 10 reps
4 Mountain climber twists 30 reps
5 Burpees 10 reps
6 Blast off pushups 10 reps
7 Diamond pushups 10 reps
8 Back extensions 30 secs
9 Triceps dips 20 reps

Monday: Chest & Triceps

1 Warmup 1 set
2 Bench press 3*(10-12 reps)
3 Incline press 3*(10-12 reps)
4 Chest fly or bench fly 3*(10-12 reps)
5 Dumbbell Pullover 3*(10-12 reps)
6 Cable pulldowns 3*(10-12 reps)
7 Reverse pulldowns 3*(10-12 reps)
8 Skull crushes 3*(10-12 reps)
9 Bench Dips 3*(10-12 reps)

Tuesday: Quads, Hamstrings & Calf muscle

1 Warmup 1 set
2 Barbell Front (Squats) 3*(10-12 reps)
3 Leg Press (Reverse) 3*(10-12 reps)
4 DB Deadlift 3*(10-12 reps)
5 Leg Extension 3*(10-12 reps)
6 DB Lunges 3*(10-12 reps)
7 Standing Calf Raise 3*(10-12 reps)

Page 1|3
GYM WORKOUT PLAN September 10, 2019

Wednesday: Abs

1 Warmup 1 set
2 Hanging Leg raises 3*(10-12 reps)
3 Hanging Knee raises 3*(10-12 reps)
4 Cable crunches 3*(10-12 reps)
5 Feet to Sky 3*(10-12 reps)
6 Russian Twists 3*(30 reps)
7 Side cable crunches 3*(10-12 reps)
8 Pass the ball 3*(10-12 reps)
9 Planks sides and regular 3*120 secs
10 DB side crunches 3*(10-12 reps)

Thursday: Back & Biceps

1 Warmup 1 set
2 Pull-ups 3*(10-12 reps)
3 Wide Grip Lat Pull-down 3*(10-12 reps)
4 DB Pullover 3*(10-12 reps)
5 Close Grip Cable Rows 3*(10-12 reps)
6 Barbell Hyper Ext. 3*(10-12 reps)
7 DB outside Curl 3*(10-12 reps)
8 Barbell Preacher curl 3*(10-12 reps)
9 Barbell Curl 3*(10-12 reps)
10 DB Conc. Curl 3*(10-12 reps)

Friday: Shoulders & Traps

1 Warmup 1 set
2 DB Press 3*(10-12 reps)
3 DB Side Raise 3*(10-12 reps)
4 DB Front Raise 3*(10-12 reps)
5 Cable Side Raise 3*(10-12 reps)
6 Cable Front Rows 3*(10-12 reps)
7 DB Shrugs 3*(10-12 reps)

Saturday: Cardio

1 Warmup 1 set
2 Running 20 mins
3 Skipping 100 reps

Sunday: Swimming

1 Swimming

Page 2|3
GYM WORKOUT PLAN September 10, 2019

Diet:

Minimum: 4 - Eggs, 250 ml Milk, Peanut butter, 2 bananas, 2 Bread Pieces, Protein
Shake, Paneer etc., Chicken (if Possible), Almonds (10 pieces), Ginger or Green Tea.

Important Tips:

1. Eat meal in every 2 to 2.5 hours


2. Drink 2.5-3 litres of water
3. Sleep 6 hours
4. Train 5-6 days a week
5. Avoid having junk food, packed drinks (bloated)

Page 3|3

You might also like