Weekly Gym Workout Plan Pdf
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Exercise sets reps legs 1.
Weekly gym workout plan pdf. Squat 3 4 6 12 2. Using this routine you will train one body part per day for duration of 5 days. 12 week fitness nutrition program presented by. 6 week workout program to build muscle please read this before you start.
The first page is designed for your exercise routine and for monitoring your wellbeing. This colourful fitness and meal template is made to help you pay more attention to your health. There also images of. All four weekly workouts are made up of.
A four week gym routine to get big and lean. Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were. Exercise sets reps back deadlift 5 10 8 8 6 4 chin up 2 8 one arm dumbbell row 3 8 seated row 2 8 close grip lat pull down 3 10 10 8 biceps standing barbell curl 3 8 8 6 close grip preacher curl 3 8 8 6 incline dumbbell curl 2 12 14 concentration curl 2 10 friday legs exercise sets reps legs squat 5 10 8 8 6 4 leg extension 3. This makes it ideal for muscle building.
The main aim of printables is to pay your attention. Before we get into the nitty gritty of the plan here s a quick disclaimer. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. On the left of this page there are sections for filling in the information about pills or drops you have to take and about your sleep.
Also before we get started you can download the pdf for the muscle gain workout plan. Dumbbell lunge 2 3 12 15 3. With the exception of crunches for abs you ll do 8 12 reps per set. If you re frustrated with diets and gimmicky exercise programs here s your chance to try something.
Build new muscle mass and strip away belly fat fast to reveal a lean hard physique in 28 days. This public document was automatically mirrored from pdfy original filename. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. In week 1 you ll perform three sets of every exercise per workout which over the course of the week adds up to nine sets total for each bodypart a good starting volume for your purposes.
Pull downs 3 4 6 12 2. Dumbbell step up 2 3 12 15 glutes 4. Men s fitness 12 week body plan your complete transformation guide pdf url. Barbell hip thrust 3 6 12 5.
One arm dumbbell row 2 3 12 15 3. This routine will allow you to maximize your training while allowing for optimal rest and recovery times.
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