Full Week Gym Workout Plan | Week Schedule For Gym Workout

 

Full Week Gym Workout Plan | Week Schedule For Gym Workout

Here is a sample full week gym workout plan

Monday:

Warm-up: 10 minutes on the treadmill or stationary bike

Barbell squats: 4 sets of 10 reps

Deadlifts: 4 sets of 8 reps

Leg press: 3 sets of 12 reps

Leg curls: 3 sets of 12 reps

Calf raises: 3 sets of 15 reps


Tuesday:

Warm-up: 10 minutes on the rowing machine

Bench press: 4 sets of 8 reps

Incline dumbbell press: 3 sets of 10 reps

Cable flyes: 3 sets of 12 reps

Triceps pushdowns: 3 sets of 12 reps

Bicep curls: 3 sets of 12 reps

Wednesday: Rest day

Thursday:

Warm-up: 10 minutes on the elliptical machine

Pull-ups: 3 sets of 10 reps

Lat pulldowns: 3 sets of 12 reps

Seated cable rows: 3 sets of 12 reps

Dumbbell shrugs: 3 sets of 15 reps

Barbell curls: 3 sets of 12 reps



    Friday:

    Warm-up: 10 minutes on the stair climber

    Military press: 4 sets of 8 reps

    Lateral raises: 3 sets of 12 reps

    • Dumbbell shoulder press: 3 sets of 12 reps

    • Upright rows: 3 sets of 12 reps

    • Triceps dips: 3 sets of 12 reps

    • Saturday:

    • Warm-up: 10 minutes on the stationary bike

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