Workout Plan for Two Body Parts
Workout plan should done correctly to see the best result on your body parts. Do some warmups before going for workout for 10 to 15 Minutes. After finishing your workout do full body Stretching for 5 to 10 minutes. For this chart plan you should do 3 to 5 minutes exercise for each muscle group.
First set of Exercise
Monday and Tuesday go for chest and triceps workout. On, chest workout go for Flat bench press. With 3 sets of 8 to 12 Reps. Second exercise is Incline Bench press. On Monday and Thursday with same 3 sets of 8 to 12 Reps. Third one was Decline Bench Press on Monday and Thursday. With same sets on previous method. And Fourth one was PEC DEC FLY on Monday and Thursday with 3 sets and 8 to 12 reps.
Triceps Workout on Monday and Thursday. With 3 sets and 12 to 15 reps. Second one was Overhead Extension dumbbell on Monday and Thursday. And with 3 sets and 8 to12 reps. Third one was Pulley push down on Monday and Thursday. With 3 sets and 8 to 12 reps and Fourth one was Bent over Kick Back. On dumbbells on Monday and Thursday. Continue with 3 sets and 8 to 12 reps.
Tuesday and Friday go for Back and Biceps add ABS workout too. On Back workout first is LAT Pull down take a wide grip. With 3 sets of 10 to 12 reps. Second was seated cable row. To with 3 sets and 8 to 12 reps. Third one was Deadlift on Barbell. And with 3 sets and 8 to 12 reps. Fourth was Bend over row on Barbell. And with 3 sets and 8 to 12 reps.
Also Read : https://newsstories.in/proper-weekly-workout-plan/
Biceps Workout
First exercise was Bicep curl on dumbbell on Thursday and Friday. For 3 sets and 8 to 12 reps. Second exercise was Close Grip EZ Bar Curl. And with same day and do 3 sets and 8 to 12 reps. Third one was EZ-bar preacher curl. With 3 sets and 8 to 12 reps. Fourth one was Hammer Practice curl on dumbbells. With 3 sets and 8 to 12 reps.
ABS workout’s first one was Weighted Crunches on Thursday and Friday. Same, with 3 sets and 8 to 12 reps. Second one was Reverse Crunches. With 3 sets and 10 to 20 reps. Third exercise was Bicycle Crunches. With 3 sets and 10 to 20 reps. Wednesday and Thursday do Shoulder and legs workout. First one was Squat with Barbell. With 3 sets and 8 to 12 reps and second one was Led Press. With 3 sets and 8 to 12 reps. Third one was Leg Extensions of 8 to 12 reps.
Fourth exercise was Lying Leg Curls on Wednesday and Saturday. Average of 3 sets and 8 to 12 reps Fifth one was Seated Calf Raise. And With 3 sets and 8 to 12 reps. Next one was Shoulder workout do three sets and 8 to 12 reps. Do side rise With dumbbell and next one was Dumbbell front raise. With three sets and 8 to 12 reps.
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