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Fitness Factory Gym Basic Workout Plan

The document outlines a basic workout plan spanning six days of the week, focusing on different muscle groups each day. The plan includes specific exercises with recommended sets and repetitions for back, shoulders, chest, biceps, legs, and triceps. It emphasizes the importance of warming up before each workout session.

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souradeepmitra7
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37 views2 pages

Fitness Factory Gym Basic Workout Plan

The document outlines a basic workout plan spanning six days of the week, focusing on different muscle groups each day. The plan includes specific exercises with recommended sets and repetitions for back, shoulders, chest, biceps, legs, and triceps. It emphasizes the importance of warming up before each workout session.

Uploaded by

souradeepmitra7
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
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Basic workout plan

Thursday - back
Pull ups 3 x15 reps

Wide grip lat pull down 3x12 reps

Mid row pull 3x12 reps

Bent over row barbell 3x8 to 12 reps seated cable row 3x12 reps

Friday - shoulder
Seated barble shoulder press 3x10 to 1' side lateral raise 3x10 to 12 reps

Barble upright row 3x8 to 12 reps

Front dumbbell row 3x10 to 12 reps

Rear delt machine fly 3x10 to 12 reps

Dumbbell shrugs 3x 12to 15 reps

Saturday- chest.
Push-up - 30 reps (bukdon)

Flat bench barble press 3x10 to 12 reps

Flat dumbbell press 3x10 to 12 reps

Incline bench press 3x10 to 12 reps

Incline dumbbell press 3x10to 12 reps

Flat dumbbell fly 3x10 to 12 reps

Machine chest press 3x10 to 12 reps

Decline bench press 3x10 to 12 reps


Sunday - bicep
Barbell curls 4x10 to 12 reps

Preacher curl 3x10 to 12 reps

Dumbbell curls 4x10 to 12 reps

Hammer curls 4x10 to 12 reps

Reverse grip bar curls 3x10 to 12 reps

Monday – Leg, hamstring and abs


Free squats 50 to 60 reps

Barble Squats 4x 10 to 12 reps

Sumo squad 4x10 to 12 reps

Leg curl 4x10 to 12 reps

Standing calf raises 4x12 to 15 reps

Abs

Seat up 3x8to 10 reps

Crunches 3x10 to 12 reps

V in and out 10 to 12 reps

Planks 1 minute

Tuesday -triceps
Lying dumbbell extension 4x10 to 12 reps

Cable press down 3x10 to 12 reps

Skull crusher 3x10 to 12 reps

Triceps extension 3x 10 to 12 reps

(Note: Before every day workout don’t forget to warming up yourself)

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