Gym Programs

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Client Name:                                        Duration: (4 Weeks)   Weight:
Muscle Group Exercise Reps Rest
                              Day 1 – 10 Mins Warm Up
Chest Barbell Chest Press,

Inclined Dumbbell Flyes,

Dumbbell Pull Over,

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

Triceps,

 

Dumbbell Triceps Kickbacks,

Bench Dips,

Rope Skipping

15*1,12*1,10*1            1 Minute

6*3                                  1 Minute

100*8                             1 Minute

10 Mins Warm Downs then, Stretches
 
                                Day 2 -10 Minutes Warm Up
Back Bent Over Barbell Rows,

Barbell Deadlift

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minutu

Biceps,

Wrists

Standing Barbell Curls,

Dumbbell Hammer Curls,

Barbell Wrist Curls,

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

Abs Flutter Kicks

Abs. Crunches

15*1,12*1,10*1            2 Minutes

20*1,18*1,15*1            2 Minutes

10 Mins Warm Downs then, Stretches
 
                                 Day 3 10 Minutes Warm Up
Quads,

Hamstrings,

Glutes,

Calves

Standing Dumbbell Squats,

Step Ups,

Standing Calf Raises

Recumbent Bike

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

10 Minutes

Shoulders,

 

Lateral Raises,

Standing Overhead Press

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

Abs,

Cardio

Flutter Kicks,

Abs. Crunches,

Mountain Climbers,

15*1,12*1,10*1            1 Minute

15*1,12*1,10*1            1 Minute

20*3

10 Mins Warm Downs then, Stretches

 

                                 Day 4 -10 Minutes Warm Up
Back,

Cardio,

Circuit,

Plyometrics

 

Barbell Deadlifts,

Bent Over Dumbbell Flyes,

Step Ups,

Standing Calf Raises,

Squat Jumps Tap,

 

15*1,12*1,10*1            2 Minute

15*1,12*1,10*1            2 Minute

15*1,12*1,10*1            2 Minute

20*3                                2 Minutes

20*3                                3 Minutes

10 Mins Warm Downs then, Stretches

Download Program One in Pdf File Here>> Gym Program 1


 

 

 

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