Two Body Parts A Day Workout Plan | Gym Workout - 2021

Hello Friends,

Welcome to  Fitness Pro Tips. And today we are going to train two body parts a day it's a full week gym workout plan is to target your all the fitness goals before we starts important tips to be a noted before workout.

1. Do 5 to 10 minutes of full body warm up.
2. After workout do 5 to 10 minutes of full body stretching.
3. Do minimum 3 to 5 exercise of each muscle group.

Monday and Thursday.

Do chest and tricep workout.

Chest workout:

Ex:1 

One flat bench press do 3 sets of 8 to 2 l reps.

Ex:2 

The inclined bench press do 3 sets of 8 to 12 reps.

Ex:3 

Decline bench press do 3 sets of 8 to 12 reps.

Ex: 4

Pack deck fly do 3 sets of 8 to 2 l reps.

Tricep workout:

Ex:1

Tricep bench dips do three sets of 12 to 15 reps.

Ex:2

The overhead extension do three sets of eight to twelve reps.

Ex:3

Pully push down do 3 sets of 8 to 12 reps.

Ex:4

Bend over kick back do 3 sets of 8 to 12 reps.

Tuesday and Friday 

Do back and bicep plus abs workout

Back workout:

Ex:1 

Lat pull down taking a wide grip. Do three sets of 10 to 12 reps.

Ex:2

Seated cable row. Do 3 sets of 8 to 2 l reps.

Ex:3

Dead lift. Do three sets of eight to twelve reps.

Ex:4

Bent over row do 3 sets of 8 to 12 reps.

Bicep workout 

Ex:1 

Dumbbell bicep curl. Do 3 sets of 8 to 12 reps.

Ex:2

Close grip EZ Bar Curl. Do 3 sets of 8 to 12 reps.

Ex::3

 EZ Bar PREACHER CURL. Do 3 sets of 8 to 12 reps.

Ex:4

Hammer Preacher Curl. Do three sets of 8 to 12 reps.

Abs workout

Ex:1 

Weighted crunches. Do three sets of 10 to 20 reps.

Ex:2

Reverse crunches. Do three sets of 10 to 20 reps.

Ex:3

Bicycle crunches.Do 3 sets of 10 to 20 reps.

Wednesday and Saturday 

Do legs and shoulder workout.

Legs workout.

Ex:1

Squat.Do three sets of eight to twelve reps.

Ex:2

Leg press.Do three sets of 8 to 12 reps.

Ex:3

Leg extension. Do 3 sets of 8 to 12 reps.

Ex:4

Lying leg curl. Do 3 sets of 8 to 12 reps.

Ex:5 

Seated calf raise.D 2-3 sets of 8-12 reps.

Shoulder workout

Ex:1 

Dumbbell side raise. Do three sets of eight to twelve reps.

Ex:2

Dumbbell front raise. Do 3 sets of 8 to 12 reps.

Ex:3

Dumbbell shoulder press seated. Do 3 sets of 8 to 2 l reps.

Ex:4

Reverse PEC Deck fly. Do 3 sets of 8 to 2 l reps.

Ex:5 

Dumbbell shrugs. Do three sets of eight to twelve reps.

Sunday is a rest day. Rest is a part of our program remember masala tone in the gym fed in the kitchen and build in the bed.