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    Workout Plan

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    Maulik Makwana
    This document provides a beginner/intermediate workout plan split into 6 days targeting different muscle groups - chest, shoulders, back, biceps, legs and triceps. Each day includes 5-7 exercises listed with rep and set recommendations and rest periods between sets and exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Plan

    Uploaded by

    Maulik Makwana
    10 views1 page
    This document provides a beginner/intermediate workout plan split into 6 days targeting different muscle groups - chest, shoulders, back, biceps, legs and triceps. Each day includes 5-7 exercises listed with rep and set recommendations and rest periods between sets and exercises.

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document provides a beginner/intermediate workout plan split into 6 days targeting different muscle groups - chest, shoulders, back, biceps, legs and triceps. Each day includes 5-7 exercises listed with rep and set recommendations and rest periods between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    10 views1 page

    Workout Plan

    Uploaded by

    Maulik Makwana
    This document provides a beginner/intermediate workout plan split into 6 days targeting different muscle groups - chest, shoulders, back, biceps, legs and triceps. Each day includes 5-7 exercises listed with rep and set recommendations and rest periods between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    ZOE 11 FITNESS GYM

    BEGINNERS / INTERMEDIATE WORKOUT PLAN

    Day - 1 ( Chest ) Day - 4 ( Biceps )


    Exercise Reps Sets Rest Exercise Reps Sets
    Rest
    B.B. Bench Press 15,12,10 3 60 B.B. curl 15,12,10 3 60
    B.B. Incline Bench Press 15,12,10 3 60 D.B. curl 15,12,10 3 60
    D.B. Incline Bench Fly 15,12,10 3 60 Preacher curl 15,12,10 3 60
    Machine Fly 15,12,10 3 60 Cable curl 15,12,10 3 60
    D.B. Pullover 15,12,10 3 60 Reverse curl 15,12,10 3 60
    Hammer curl 15,12,10 3 60

    Day - 2 ( Shoulder ) Day - 5 ( Legs )


    Exercise Reps Sets Rest Exercise Reps Sets
    Rest
    Machine Shoulder Press 15,12,10 3 60 Free / B.B. Squats 15,12,10 3 60
    D.B. Shoulder Press 15,12,10 3 60 45* Legs Press 15,12,10 3 60
    D.B. Side Raise 15,12,10 3 60 Legs extensions 15,12,10 3 60
    D.B. Front Raise 15,12,10 3 60 leg curl 15,12,10 3 60
    D.B. Upright Row 15,12,10 3 60 Calf Raises 15,12,10 3 60
    D.B. Shrugs 15,12,10 3 60 lunges 15,12,10 3 60
    Reverse fly 15,12,10 3 60 D.B. Sumo Squats 15,12,10 3 60

    Day - 3 ( Back ) Day - 6 ( Triceps )


    Exercise Reps Sets Rest Exercise Reps Sets
    Rest
    Lat Pull downs 15,12,10 3 60 D.B. Overhead extensions 15,12,10 3 60
    Rev. Lat Pull downs 15,12,10 3 60 D.B. Single Arm extensions 15,12,10 3 60
    Machine Row 15,12,10 3 60 Cable Push downs 15,12,10 3 60
    D.B. One Arm Row 15,12,10 3 60 V Bar Push downs 15,12,10 3 60
    V Bar Latreal Pull down 15,12,10 3 60 Rope Push downs 15,12,10 3 60
    B.B. Row 15,12,10 3 60 Bench dips 15,12,10 3 60
    Deadlift 15,12,10 3 60 B.B. Skull Crushers 15,12,10 3 60

    Day – 7 Rest day

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