TWO BODY PARTS WORKOUT PLAN AT GYM
GYM WORKOUT
TWO BODY PARTS WORKOUT SCHEDULE
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TWO BODY PARTS WORKOUT PLAN AT GYM
MONDAY – CHEST & TRICEPS
TUESDAY – BACK & BICEPS + ABS
WEDNESDAY – LEGS & SHOULDER
THURSDAY – CHEST & TRICEPS
FRIDAY – BACK & BICEPS + ABS
SATURDAY – LEGS & SHOULDER
SUNDAY – REST
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MONDAY & THURSDAY
CHEST WORKOUT & TRICEPS WORKOUT
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CHEST WORKOUT
1) BARBELL FLAT BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) PEC DEC FLY
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TRICEP WORKOUT
1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
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TUESDAY & THURSDAY
BACK & BICEPS + ABS WORKOUT
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BACK WORKOUT
LATS / MID-BACK / LOWER BACK
1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
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BICEPS WORKOUT
1) DUMBBELL BICEP CURL
2) CLOSE GRIP EZ BAR CURL
3) EZ-BAR PREACHER CURL
4) DUMBBELL HAMMER PREACHER CURL
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ABS WORKOUT
1) WEIGHTED CRUNCHES
2) REVERSE CRUNCHES
3) BICYCLE CRUNCHES
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WEDNESDAY & SATURDAY
LEGS & SHOULDER WORKOUT
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LEGS WORKOUT (3 SETS OF 8 TO 12 REPS)
1) BARBELL SQUAT (BACK)
2) BARBELL LUNGES
3) LEG PRESS
4) LEG EXTENSION
5) LYING LEG CURLS
6) SEATED CALF RAISE
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SHOULDER (DELTOID) WORKOUT (3 SETS OF 8 TO 12 REPS)
1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) REVERSE PEC DECK
5) DUMBBELL SHRUGS (TRAPS)
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SUNDAY REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY
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By Buddy Fitness Ravi Kumar
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