Full Week Workout Plan<br />---------------------------------------------<br />Monday - CHEST & TRICEP<br />Tuesday. - BACK & BICEP<br />Wednesday - REST<br />Thursday - SHOULDERS & ABS<br />Friday. - LEGS & FOREARM<br />Saturday - REST<br />Sunday - REST<br /><br />MONDAY - CHEST WORKOUT<br />----------------------------------------<br />1) BARBELL BENCH PRESS<br />2) INCLINE DUMBBELL PRESS<br />3) PEC DECK FLY MACHINE<br />4) LOW CABLE CHEST FLY<br />5) INCLINE PUSHUPS<br />6) STRAIGHT BAR TRICEP PUSH DOWN<br />7) DUMBBELL OVERHEAD TRICEP EXTENSION<br />8) SKULL CRUSHERS<br /><br /><br />TUESDAY - BACK AND BICEP<br />----------------------------------------------------<br />1) LAT PULL DOWN<br />2) ONE ARM DUMBBELL ROW<br />3) DUMBBELL PULLOVER<br />4) REVERSE GRIP CABLE ROW<br />5) ROMANIAN DEADLIFT<br />6) BARBELL CURLS<br />7) INCLINE DUMBBELL CURL<br />8) PREACHER HAMMER CURL<br /><br /><br />WEDNESDAY - REST<br />--------------------------------------------------------<br /><br />THURSDAY - SHOULDERS AND ABS<br />----------------------------------------------------------------<br />1) SMITH MACHINE SHOULDER PRESS<br />2) SEATED DUMBBELL LATER RAISE<br />3) SEATED FRONT RAISE<br />4) FACE PULLS<br />5) BARBELL SHRUGS (WIDE GRIP)<br />6) DECLINE CRUNCHES<br />7) HANGING LEG RAISES<br />8) BARBELL TWIST<br /><br /><br />FRIDAY - LEGS AND FOREARM<br />----------------------------------------------------------------------<br />1) SMITH MACHINE SQUAT<br />2) LEG PRESS<br />3) LEG EXTENSION<br />4) STIFF LEG DEADLIFT<br />5) SMITH MACHINE CALF RAISE<br />6) REVERSE WRIST CURL<br />7) BEHIND THE BACK BARBELL WRIST CURL<br /><br />SATURDAY - REST<br />SUNDAY - REST<br />How this content was made<br />Altered or synthetic content<br />Sound or visuals were significantly edited or digitally generated. Learn more
