As we all know summers are up and this is a high time for all body builders to get lean,loose there extra fats,get 6 or 8 packs and so. Everyone work hard in the gym but are not able to get the expected results.This is because they are not following a regular routine. Its been 2 yrs now , i am regularly following the routine of these gym exercise , i am going to revel below.
This was my schedule of getting a good shaped body, particularly in Summer. In my point of view we should follow a double exercise schedule in a day i.e for example like chest and triceps on a same day.
So here are the Gym Exercise :-
MONDAY
CHEST +TRICEPS ( Warm up- 2 sets chin up + 2 sets pushup )
- CHEST
(1) Bench press – 3 sets
(2) Dumbbell press-3 sets
(3) Inclined press-3 sets
(4) Dumbbell press(inclined) – 3 sets
- TRICEPS
(1) Plain rod press – 3 sets
(2) Pull down v rod – 3 sets
(3) Close grip bench press – 3 sets
(4) Bench dips – 3 sets
(No Cardio)
TUESDAY
BACK+BICEPS (warmup 3 sets chin ups)
- BACK
(1) Front pull down – 3 sets
(2) Back pull down – 2 sets
(3) Lat pulley – 3 sets
(4) Dumbbell rowing – 3 sets
- BICEPS
(1) Plain rod – 3 sets
(2) Dumbbell press inclined – 3 sets
(3) Prechair – 3 sets
(4) Concentration – 2 sets
WEDNESDAY
- LEGS+SHOULDER
LEGS ( Warmup :- Frog jumps 3 sets )
(1) Squat plain rod – 3 sets
(2) Half squat -3 sets
(3) lunges -3 sets
(4) Front extension -3 sets
- SHOULDER
(1) Front press – 3 sets
(2) Back press -2 sets
(3) Dumbbell press simple – 3 sets
(4) Front raise -3 sets
(5) Side raise – 2 sets
- CARDIO
TUESDAY and FRIDAY : Running , Side Dumbbell , Twisting
ABS
Tuesday and Wednesday : Lower Abs Friday
Saturday : Upper Abs (Minimum 100 reps each )
Note : And the remaining 3 days exercises ( Thursday,Friday,Saturday) are just the inverse of the above exercise.
HAPPY GYMING 🙂
