Dosto aaj mein aapke liye laya hu full week workout plan, agar aap muscle build karna chahte hai, apne muscle ka size badhana chahte hai to is workout plan ko 3 mahine tak follow kare
Workout plan
Monday & Wednesday
Chest & Triceps
1. Flat Bench press
2. Inclime dumbbell press
3. Decline bench press
4. Pec deck fly
5. Parallel bar dips
TRICEPS WORKOUT
1. Dumbbell overhead extension
2. Triceps pish down
3. Skull crusher
4. Reverse kick back
5. Bench dips
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Tuesday & friday
Back, Biceps & Abs workout
1. Deadlift
2. Wide grip lat pull down
3. Seated cable row
4. Close grip lat pull down
5. One arm dumbbell row
BICEPS WORKOUT
1. Biceps dumbbell curl
2. Hammer curl
3. Preacher curl
4. Concentration curl
ABS WORKOUT
1. Crunches
2. Lying leg raise
3. Hanging leg raise
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Wednesday and saturday
Legs & Shoulder workout
1. Barbell squats
2. Leg press
3. Leg extension
4. Leg curl
5. Seated calf raise
SHOULDER WORKOUT
1. Barbell overhead press
2. Dumbbell side raise
3. Dumbbell front raise
4. Reverse pec deck fly
5. Dumbbell shrugs
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