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    Proposed Gym Routine

    Uploaded by

    Hassan Ali

    Copyright:

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

    Proposed Gym Routine

    Uploaded by

    Hassan Ali
    2 views6 pages

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2 views6 pages

    Proposed Gym Routine

    Uploaded by

    Hassan Ali

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 6

    PROPOSED GYM ROUTINE

    DAY COMPULSARY OPTIONAL


    Monday Chest & Triceps Forearm
    Tuesday Legs & Abs 2 mile
    Wednesday Back/ Wings -
    Thursday Shoulders Triceps
    Friday Biceps Forearm
    Saturday Cardio & Abs Forearm & 2 mile
    Sunday SUKOON
    CHEST
     Push Ups
     Barbell Bench Press
     Declined Barbell Bench Press
     Declined Dumbbells Press
     Inclined Dumbbells Press
     Butterflies
     Low to High Cable Flies
     Machined Straight Pushups
     Dumbbells Hex Press (Close Chest)
    TRICEPS
     Diamond Push Ups
     Skull Crusher Barbell Press
     Rope Cable Overhead Extn
     Rope Pull Down (Single & Double)
     Close Grip Bar Press
     Inverted Bar Press
     Dumbbells throw back
    LEGS
     Squats (heels raised)
     Split Squats (One Leg on Bench)
     Dead Lifts (w/o Dropping wts)
     Lunges
     Running Jumping Jacks
     Machine Leg Extension
     Heel raises
    ABS
     Reverse Crunches
     Hip Raises
     Hip Raises Heels Down
     Cross Mtn Climb
     Bench in and outs (V Situps)
     Flutter Kicks
     Plank Jacks (Legs V)
     Scissor kicks
     Landmine Obliques
     Leg Raises
     Toe Touch
     Wood Cutter Throws
     Heel Taps
     Cross Crunches
     Hollow Holds & Planks
    WINGS/ BACK
     Pull Ups
     Dead Lifts
     Overhead Bar Pull Downs
     Bent Barbell Pull Ups
     One Arm Cable Pull Up
     Dumbbells Pull Ups
     Overhead V Pull Downs
     Sitting V Pulls (Seated Row)
     Kneeling Rope Pull Downs
     Standing Rope Pull Ups crossing
     Side Dumbbells flies (rear end)
     Corner Bar (T Bar Row)
    SHOULDERS
     Dumbbells raises and side slip
     Side & Front Flies
     Pole Holding Side Flies
     Bended bench flies
     Lying facing down bench flies
     Cable Rope Pull Ups
     Cable Side Lateral Raises
     Shrugs Pull Ups
     Head Down Push Ups - Optional
     Arnold Press - Optional
     Overhead Dumbbells Press (Sitting)
    BICEPS
     Barbell Open
     Barbell Close
     Dumbbells Open
     Dumbbells Close
     Hammer Dumbbells
     Cable Bar Pull Ups
     Seated inclined Dumbbell Pulls
     Seated inverted Dumbbell Pulls
     Sitting chest pull press

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