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  • 5 Days Gym Workout Schedule For Muscle Building And Fat Loss

As we grow up, things change to our interest and We plan to be so creative in our future. Some thinks to be an Engineer, Doctor, Politician and other to be a Model. So all are working to achieve their dream. But some of them are actually get the same. Because they concentrate only on their dream and they have set a goal to achieve it.

We all are busy in studies, jobs, businesses and in daily work routines. In this, we have missed a very important factor/part i.e. To Make Our Body Active. Because if our body is active then you have sufficient energy to perform any task successfully both mentally and physically.

So, Its time to have a resolution on this New Year 2016 that you will do 45 Minutes to 1 Hour workout on daily basis.

Now We are going to share Day Wise Gym Workout Schedule for beginners and experts. This gym schedule will definitely help you to gain weight and to lose weight.

Monday Gym Schedule: Chest

1. Flat Bench Press – 3 Set Of Min 10, Max 15 reps
2. Incline Bench Press – 3 Set Of Min 10, Max 15 reps
3. Decline Dumbbell Flyes – 3 Set Of Min 10, Max 15 reps
4. Cable Crossovers – 3 Set Of Min 10, Max 15 reps
5. Barbell Pullover – 3 Set Of Min 10, Max 15 reps
6. Butterfly Machine – 3 Set Of Min 10, Max 15 reps

Tuesday Gym Schedule: Back and Biceps

1. Lat Machine Pulldowns To The Front – 3 Set Of Min 10, Max 15 reps
2. Close Grip Pulldowns To The Front – 3 Set Of Min 10, Max 15 reps
3. Seated Cable Rows – 3 Set Of Min 10, Max 15 reps
4. Hyper-Extensions – 3 Set Of Min 10, Max 15 reps

Biceps:

1. EZ Bar Curls – 3 Set Of Min 10, Max 15 reps
2. Barbell Preacher Curls – 3 Set Of Min 10, Max 15 reps
3. Concentration Curls – 3 Set Of Min 10, Max 15 reps
4. Dumbbell Alternate Bicep Curls – 3 Set Of Min 12, Max 15 reps

Wednesday Gym Schedule: Shoulder and Triceps

1. Seated Bar Press – 3 Set Of Min 10, Max 15 reps
2. Seated Military Press – 3 Set Of Min 10, Max 15 reps
3. Side Lateral Raise – 3 Set Of Min 10, Max 15 reps
4. Front Dumbbell Raise – 3 Set Of Min 10, Max 15 reps
5. Upright Cable Row – 3 Set Of Min 10, Max 15 reps
6. Smith Machine Shrug – 3 Set Of Min 10, Max 15 reps

Triceps:

1. Triceps Pushdown – 3 Set Of Min 10, Max 15 reps
2. Bar Skull Crusher – 3 Set Of Min 10, Max 15 reps
3. Dumbbell Kick Back – 3 Set Of Min 10, Max 15 reps
4. Dumbbell Triceps Extension – 3 Set Of Min 10, Max 15 reps

Thursday Gym Schedule: Complete Body Rest

Friday Gym Schedule: Thighs

1. Barbell Full Squat – 3 Set Of Min 10, Max 15 reps
2. Leg Press – 3 Set Of Min 10, Max 15 reps
3. Leg Extension – 3 Set Of Min 10, Max 15 reps
4. Leg Curls – 3 Set Of Min 10, Max 15 reps
5. Barbell Lunges – 3 Set Of Min 10, Max 15 reps
6. Barbell Dead Lift – 3 Set Of Min 10, Max 15 reps

Saturday Gym Schedule: LATS, Biceps And Triceps

1. Chin Ups – 3 Set Of Min 10, Max 15 reps
2. Front Lat Pulldown – 3 Set Of Min 10, Max 15 reps
3. Wide-grip Pulldown – 3 Set Of Min 10, Max 15 reps
4. Elevated Cable Flow – 3 Set Of Min 10, Max 15 reps
5. Single Dumbbell Row – 3 Set Of Min 10, Max 15 reps
6. Bent Over Barbell Row – 3 Set Of Min 10, Max 15 reps

And Biceps & Triceps

Alternate Days Gym Workout Schedule: Abs

1. Cardio For 30 Minutes
2. Crunches – 3 Set Of Min 10, Max 15 reps
3. Leg Raises – 3 Set Of Min 10, Max 15 reps
4. Planks – 3 Set Of Min 10, Max 15 reps

Daily Exercise Schedule For Gym With Images:-

Weekly Gym Workout Routine, Monday Gym Schedule, Tuesday Gym Schedule, Wednesday Gym Schedule, Friday Gym Schedule, Saturday Gym Schedule


By Raj Kamal
who have shared with us wonderful gym workout tips with daily workout schedule. He is a Marketing personnel who is having more than 5 years of experience with complete knowledge of daily gym exercise schedule.

disclaimer icon All images and content mentioned herewith have been shared by the authors/contributors. We do not hold any liability for infringement or breach of copyright of third parties across the spectrum. Pictures shared by authors/contributors are deemed to be authorized by them likewise. For any disputes, we shall not be held responsible.

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