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    Muscle Building Gym Workout 2

    Uploaded by

    Anshul Wadia
    This document provides a 5-day workout plan for muscle building. The plan includes exercises targeting different muscle groups each day, such as chest/shoulders/abs on Mondays, back/biceps on Tuesdays, and legs on Wednesdays. Exercise details like sets, repetitions, and rest periods are specified. The plan emphasizes pushing limits, doing giant sets with no rest, and includes cardio and stretching recommendations.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Muscle Building Gym Workout 2

    Uploaded by

    Anshul Wadia
    201 views3 pages
    This document provides a 5-day workout plan for muscle building. The plan includes exercises targeting different muscle groups each day, such as chest/shoulders/abs on Mondays, back/biceps on Tuesdays, and legs on Wednesdays. Exercise details like sets, repetitions, and rest periods are specified. The plan emphasizes pushing limits, doing giant sets with no rest, and includes cardio and stretching recommendations.

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    Muscle Building Gym workout 2

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    This document provides a 5-day workout plan for muscle building. The plan includes exercises targeting different muscle groups each day, such as chest/shoulders/abs on Mondays, back/biceps on Tuesdays, and legs on Wednesdays. Exercise details like sets, repetitions, and rest periods are specified. The plan emphasizes pushing limits, doing giant sets with no rest, and includes cardio and stretching recommendations.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    201 views3 pages

    Muscle Building Gym Workout 2

    Uploaded by

    Anshul Wadia
    This document provides a 5-day workout plan for muscle building. The plan includes exercises targeting different muscle groups each day, such as chest/shoulders/abs on Mondays, back/biceps on Tuesdays, and legs on Wednesdays. Exercise details like sets, repetitions, and rest periods are specified. The plan emphasizes pushing limits, doing giant sets with no rest, and includes cardio and stretching recommendations.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    AMIT YOGA

    Workout Plan For Muscle Building

    Monday
    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Bench Press Flat/Incline/ 3 15


    Decline

    3. Cable cross & Plate press 2 TF


    (Giant Set)

    4. Overhead Shoulder Press 3 TF

    5. Lateral Raises 3 20

    6. Front Shoulder & Shrugs 3 TF

    7. ABS Workout 3 TF

    •Video Links are attached to all exercises separately


    •TF stands for Till Failure
    *Perform Giant sets, there will be no rest in between the set, do two back to back
    exercises in giant sets
    *TF Stands for Till Failure
    *Lift under control; don't just throw around the weights. Take one second to lift the
    weight and one to two seconds to lower it.
    *Nothing; and I mean nothing will raise your metabolism more e ectively than the
    challenging workout,So Push your limits throughout workout

    Tuesday
    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Deadlifts 4 20

    3. Dumbbells Rows 5 15

    4. Bentover Barbell Rows 4 20

    5. Lat Pull Down 4 20

    6. Bicep dumbbell curls& 3 TF


    Rope curls

    ff
    Exercises Sets Repetition

    7. Preacher curls & 3 TF


    Concentration curls

    Wednesday
    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Squats 4 15

    3. Lunges 3 20

    4. Leg Press 4 20Each

    5. Leg Extension 4 12

    6. Bicep Curl seated/lying 5 TF

    Thursday

    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Bench Press Flat/Incline/ 3 15


    Decline

    3. Plate Press 4 15

    4. Overhead shoulder Press 4 15

    5. Lateral Raises 4 20

    6. Shrugs 3 TF

    7. Core Workout 1 TF

    Friday

    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Deadlift 4 15

    3. Dumbbells Rows 3 20

    4. Lat Pull Down Back 4 15


    Exercises Sets Repetition

    5. T- Bar 4 TF

    6.Cable rope tricep push 4 TF


    down

    7. Overhead tricep extension& 3 TF


    lying extension

    Saturday
    Exercises Sets Repetition

    1. Warm Up & Stretch 4 1min

    2. Front Squats 4 10

    3.Sumo Squats 5 20

    4.Walking Lunges 4 15

    5. Leg extension 4 20

    6. Leg hamstring curl 5 20

    7.Wall Squat Hold 4 TF

    NOTE-

    *Do Proper Warmup & Stretch before workout


    *Workout time- Evening or after breakfast
    *Take only 1-2 mins rest in between sets
    *Wall handstand daily 5 sets 35seconds each
    *15min Cardio after workout
    *Monday-Chest-Shoulder-Abs
    Tuesday- Back-Bicep
    Wednesday- Leg & Bicep
    Thursday – Chest-Shoulder-core
    Friday – Back & Tricep,
    Saturday- Legs

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