GYM WORKOUT APP’s very own Workout Schedule for a Whole Week for better Gains

I have had lots of requests by people who ask me to give them a workout schedule for the entire week so that they can go about it and have gains and proper workout. Since it is a responsible duty, I immensely researched and now am ready with my own set of workout schedule which can guarantee massive muscle gains. Remember we recommend just 5-7 exercises per body parts and not more than that.

MONDAY: CHEST DAY

Since universally people workout their chest hence I also recommend the same. Warm up with Pushups. Start your main workout with Barbell Bench Press, followed by Incline Bench Press and Decline Dumbbell Press. Conclude your workout with Incline Dumbbell Flyes trailed by Dumbbell Pullovers.

  1. BARBELL BENCH PRESS
  2. INCLINE BENCH PRESS
  3. DECLINE DUMBBELL PRESS
  4. INCLINE DUMBBELL FLYES
  5. DUMBBELL PULLOVERS

 

TUESDAY: BICEPS

Do Chin-Ups to warm up your biceps. Start your training with Barbell Curls, then go on doing Dumbbell Curls and Hammer Curls. Follow on with E-Z Bar Preacher Curls and end your workout with Cable Curls.

 

  1. BARBELL CURLS
  2. DUMBBELL CURLS
  3. DUMBBELL HAMMER CURLS
  4. E-Z BAR PREACHER CURLS
  5. CABLE CURLS

 

WEDNESDAY: SHOULDERS

Do Burpees to warm up your shoulders. Now, start your regime with Barbell Military Press, Dumbbell Shoulder Press and Arnold Press. Now follow these exercises with Dumbbell Lateral Raises and Dumbbell Front Raises. Conclude the workout session with Barbell Upright Rows and Barbell Shrugs.

  1. BARBELL MILITARY PRESS
  2. DUMBELL SHOULDER PRESS
  3. ARNOLD PRESS
  4. DUMBBELL LATERAL RAISES
  5. DUMBBELL FRONT RAISES
  6. BARBELL UPRIGHT ROWS
  7. BARBELL SHRUGS

 

THURSDAY: TRICEPS

Warm Up your triceps with Triceps Dips. Start your schedule with One-Arm Dumbbell Extension and Dumbbell Triceps Extension. Follow it up with Skull Crushers and Tricep Pushdowns. End your training with Dips.

  1. ONE-ARM DUMBBELL EXTENSION
  2. DUMBBELL TRICEPS EXTENSION
  3. SKULL CRUSHERS
  4. TRICEP PUSHDOWNS
  5. DIPS

 

FRIDAY: BACK

Do Pull-Ups to warm up. Start your training with Lat Pulldowns and follow it up with T-Bar Rows and Cable Rows. Now do Dumbbell Rowings and Deadlifts. End your schedule by doing Hyperextensions.

  1. LAT PULLDOWNS
  2. T-BAR ROWS
  3. CABLE ROWS
  4. DUMBBELL ROWINGS
  5. DEADLIFTS
  6. HYPEREXTENSIONS

 

SATURDAY: LEGS

Do Free Squats to warm up. Now start up workout with Barbell Squats. Follow it up with Barbell Lunges, Angled Leg Press, Lying Leg Curls, Leg Extension and conclude with Smith Machine Calf Raises.

  1. BARBELL SQUATS
  2. BARBELL LUNGES
  3. ANGLED LEG PRESS
  4. LYING LEG CURLS
  5. LEG EXTENSION
  6. SMITH MACHINE CALF RAISES

 

SUNDAY: REST DAY

I am definitely sure that by sticking to this workout strictly will definitely boost your chances to develop muscles faster if followed by strict diet as well.

 

 

– AYAKTAN ROY

Image Source: All Images taken from Google Images.

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